Raspberries vs. Russet Potato
Nutrition comparison of Raspberries and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and russet potato:
- Raspberry is an excellent source of Vitamin C and dietary fiber.
- Russet potato has more thiamin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) 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
Raspberry has 34% less calories than russet potato - raspberry has 52 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to russet potato for protein. Raspberries has a macronutrient ratio of 8:82:10 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Russet Potato | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 82% | 89% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 34% less carbohydrates than russet potato - raspberry has 11.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 400% more dietary fiber than russet potato - raspberry has 6.5g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Raspberries and russet potato contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Raspberries and russet potato contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both raspberries and russet potato are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 360% more Vitamin C than russet potato - raspberry has 26.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Raspberries and russet potato contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Raspberries and russet potato contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Raspberries and russet potato contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin and Vitamin B6. Both raspberries and russet potato contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Raspberries | Russet Potato | |
|---|---|---|
| Thiamin | 0.032 MG | 0.082 MG |
| Riboflavin | 0.038 MG | 0.033 MG |
| Niacin | 0.598 MG | 1.035 MG |
| Pantothenic acid | 0.329 MG | 0.301 MG |
| Vitamin B6 | 0.055 MG | 0.345 MG |
| Folate | 21 UG | 14 UG |
Minerals
calcium
Raspberry has 92% more calcium than russet potato - raspberry has 25mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Raspberries and russet potato contain similar amounts of iron - raspberry has 0.69mg 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 176% more potassium than raspberry - raspberry has 151mg 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,
| Raspberries | Russet Potato | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Raspberries | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.01 G |
| Total | 0.126 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than russet potato per 100 grams.
| Raspberries | Russet Potato | |
|---|---|---|
| linoleic acid | 0.249 G | 0.032 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Raspberries 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 raspberries or russet potato contain more calories in 100 grams?Raspberry has 30% less calories than russet potato - raspberry has 52 calories in 100g and russet potato has 79 calories.
Does raspberries or russet potato have more carbohydrates?
By weight, raspberry has 30% fewer carbohydrates than russet potato - raspberry has 11.9g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does raspberries or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 180% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and russet potato has 417mg of potassium.