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.
Detailed nutritional comparison of pineapple 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: 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.


Image of Pineapple src
Image of Russet Potato src

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 4:95:2 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Russet Potato
Protein 4% 10%
Carbohydrates 95% 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

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,

Pineapple Russet Potato
beta-carotene 35 UG ~
lutein + zeaxanthin ~ 5 UG

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 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 Pineapple or Russet Potato .

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

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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.