Orange vs. Russet Potato

Nutrition comparison of Orange and Russet Potato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of orange versus russet potato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in orange and russet potato:

  • Orange is a great source of calcium and dietary fiber.
  • Orange is an excellent source of Vitamin C.
  • Russet potato has 13.7 times less sugar than orange.
  • Russet potato has more niacin and Vitamin B6.
  • Russet potato is an excellent source of potassium.
Detailed nutritional comparison of orange and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Russet Potato src

Calories and Carbs

calories

Orange has 42% less calories than russet potato - orange has 46 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, orange is lighter in protein and similar to russet potato for carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Russet Potato
Protein 6% 10%
Carbohydrates 91% 89%
Fat 4% 1%
Alcohol ~ ~

carbohydrates

Orange has 36% less carbohydrates than russet potato - orange has 11.5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.

dietary fiber

Orange is a great source of dietary fiber and it has 85% more dietary fiber than russet potato - orange has 2.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Russet potato has 13.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and russet potato has 0.62g of sugar.

Protein

protein

Orange and russet potato contain similar amounts of protein - orange has 0.7g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Both orange and russet potato are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 689% more Vitamin C than russet potato - orange has 45mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.

Vitamin A

Orange has more Vitamin A than russet potato - orange has 11ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Orange and russet potato contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Russet potato and orange contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

Russet potato has more niacin and Vitamin B6. Both orange and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Orange Russet Potato
Thiamin 0.1 MG 0.082 MG
Riboflavin 0.04 MG 0.033 MG
Niacin 0.4 MG 1.035 MG
Pantothenic acid 0.25 MG 0.301 MG
Vitamin B6 0.051 MG 0.345 MG
Folate 17 UG 14 UG

Minerals

calcium

Orange is a great source of calcium and it has 231% more calcium than russet potato - orange has 43mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Russet potato has 856% more iron than orange - orange has 0.09mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Russet potato is an excellent source of potassium and it has 147% more potassium than orange - orange has 169mg of potassium per 100 grams and russet potato has 417mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Orange Russet Potato
beta-carotene 71 UG ~
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both orange and russet potato contain significant amounts of alpha linoleic acid (ALA).

Orange Russet Potato
alpha linoleic acid 0.011 G 0.01 G
Total 0.011 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, both orange and russet potato contain small amounts of linoleic acid.

Orange Russet Potato
linoleic acid 0.031 G 0.032 G
Total 0.031 G 0.032 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Orange or Russet Potato .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does orange or russet potato contain more calories in 100 grams?
Orange has 40% less calories than russet potato - orange has 46 calories in 100g and russet potato has 79 calories.

Does orange or russet potato have more carbohydrates?
By weight, orange has 40% fewer carbohydrates than russet potato - orange has 11.5g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.

Does orange or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 150% more potassium than orange - orange has 169mg of potassium in 100 grams and russet potato has 417mg of potassium.