Peanut Butter vs. Russet Potato
Nutrition comparison of Peanut Butter and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and russet potato:
- Both russet potato and peanut butter are high in potassium.
- Peanut butter has more riboflavin, niacin, pantothenic acid and folate.
- Peanut butter has signficantly more Vitamin E than russet potato.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber and protein.
- Russet potato has 12.5 times less sugar than peanut butter.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) 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.
Calories and Carbs
calories
Peanut butter is high in calories and russet potato has 87% less calories than peanut butter - russet potato has 79 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Russet Potato | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 14% | 89% |
| Fat | 71% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and peanut butter contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 515% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Russet potato has 12.5 times less sugar than peanut butter - russet potato has 0.62g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 10 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and russet potato has 100% less saturated fat than peanut butter - russet potato has 0.03g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than peanut butter - russet potato has 5.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Russet potato and peanut butter contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Russet potato and peanut butter contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more riboflavin, niacin, pantothenic acid and folate. Both peanut butter and russet potato contain significant amounts of thiamin and Vitamin B6.
| Peanut Butter | Russet Potato | |
|---|---|---|
| Thiamin | 0.106 MG | 0.082 MG |
| Riboflavin | 0.111 MG | 0.033 MG |
| Niacin | 13.696 MG | 1.035 MG |
| Pantothenic acid | 1.118 MG | 0.301 MG |
| Vitamin B6 | 0.418 MG | 0.345 MG |
| Folate | 92 UG | 14 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 246% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 121% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both russet potato and peanut butter are high in potassium. Peanut butter has 79% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Peanut Butter | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.01 G |
| Total | 0.078 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than russet potato per 100 grams.
| Peanut Butter | Russet Potato | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.032 G |
| Total | 14.494 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Peanut Butter g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and russet potato has 90% less calories than peanut butter - russet potato has 79 calories in 100g and peanut butter has 589 calories.
Does russet potato or peanut butter have more carbohydrates?
By weight, russet potato and peanut butter contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does russet potato or peanut butter contain more potassium?
Both russet potato and peanut butter are high in potassium. Peanut butter has 80% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and peanut butter has 745mg of potassium.