Blueberry vs. Russet Potato

Nutrition comparison of Blueberry and Russet Potato


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

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

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

  • Blueberry is a great source of dietary fiber.
  • Russet potato has 15 times less sugar than blueberry.
  • Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Russet potato is an excellent source of potassium.
Detailed nutritional comparison of blueberry 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: Blueberry (Blueberries, 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.


Image of Blueberry src
Image of Russet Potato src

Calories and Carbs

calories

Blueberry has 28% less calories than russet potato - russet potato has 79 calories per 100 grams and blueberry has 57 calories.

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

carbohydrates

Russet potato and blueberry contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

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

sugar

Russet potato has 15 times less sugar than blueberry - russet potato has 0.62g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Russet potato and blueberry contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Blueberry has 70% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Blueberry and russet potato contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Russet potato and blueberry contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Russet potato and blueberry contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

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

Blueberry Russet Potato
Thiamin 0.037 MG 0.082 MG
Riboflavin 0.041 MG 0.033 MG
Niacin 0.418 MG 1.035 MG
Pantothenic acid 0.124 MG 0.301 MG
Vitamin B6 0.052 MG 0.345 MG
Folate 6 UG 14 UG

Minerals

calcium

Russet potato and blueberry contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Russet potato has 207% more iron than blueberry - russet potato has 0.86mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Russet potato is an excellent source of potassium and it has 442% more potassium than blueberry - russet potato has 417mg of potassium per 100 grams and blueberry has 77mg 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,

Blueberry Russet Potato
beta-carotene 32 UG ~
lutein + zeaxanthin 80 UG 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than russet potato per 100 grams.

Blueberry Russet Potato
alpha linoleic acid 0.058 G 0.01 G
Total 0.058 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, blueberry has more linoleic acid than russet potato per 100 grams.

Blueberry Russet Potato
linoleic acid 0.088 G 0.032 G
Total 0.088 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 Blueberry or Russet Potato .

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

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FAQ

Does russet potato or blueberry contain more calories in 100 grams?
Blueberry has 30% less calories than russet potato - russet potato has 79 calories in 100g and blueberry has 57 calories.

Does russet potato or blueberry have more carbohydrates?
By weight, russet potato and blueberry contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.

Does russet potato or blueberry contain more potassium?
Russet potato is a rich source of potassium and it has 440% more potassium than blueberry - russet potato has 417mg of potassium in 100 grams and blueberry has 77mg of potassium.