Pineapple vs. Russet Potato
Nutrition comparison of Pineapple and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and russet potato:
- Pineapple is an excellent source of Vitamin C.
- Russet potato has 14.8 times less sugar than pineapple.
- Russet potato has more Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) 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
Pineapple has 37% less calories than russet potato - pineapple has 50 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, pineapple is lighter in protein, heavier in carbs and similar to russet potato for fat. Pineapple has a macronutrient ratio of 4:94:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Russet Potato | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 94% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and russet potato contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Pineapple and russet potato contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 14.8 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Russet potato has 296% more protein than pineapple - pineapple has 0.54g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both pineapple and russet potato are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 739% more Vitamin C than russet potato - pineapple has 47.8mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Pineapple and russet potato contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Pineapple and russet potato contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Pineapple and russet potato contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more Vitamin B6. Both pineapple and russet potato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Pineapple | Russet Potato | |
|---|---|---|
| Thiamin | 0.079 MG | 0.082 MG |
| Riboflavin | 0.032 MG | 0.033 MG |
| Niacin | 0.5 MG | 1.035 MG |
| Pantothenic acid | 0.213 MG | 0.301 MG |
| Vitamin B6 | 0.112 MG | 0.345 MG |
| Folate | 18 UG | 14 UG |
Minerals
calcium
Pineapple and russet potato contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 197% more iron than pineapple - pineapple has 0.29mg 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 283% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pineapple and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Pineapple | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.01 G |
| Total | 0.017 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and russet potato contain small amounts of linoleic acid.
| Pineapple | Russet Potato | |
|---|---|---|
| linoleic acid | 0.023 G | 0.032 G |
| Total | 0.023 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: Pineapple (Pineapple, raw, all varieties) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Pineapple 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 pineapple or russet potato contain more calories in 100 grams?Pineapple has 40% less calories than russet potato - pineapple has 50 calories in 100g and russet potato has 79 calories.
Does pineapple or russet potato have more carbohydrates?
By weight, pineapple and russet potato contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does pineapple or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 280% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and russet potato has 417mg of potassium.