Brown Sugar vs. Russet Potato
Nutrition comparison of Brown Sugar and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brown sugar
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown sugar and russet potato:
- Brown sugar is an excellent source of calcium.
- Russet potato has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Brown Sugar (Sugar, brown) 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
Brown sugar is high in calories and russet potato has 79% less calories than brown sugar - brown sugar has 380 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, brown sugar is lighter in protein, heavier in carbs and similar to russet potato for fat. Brown sugar has a macronutrient ratio of 0:100:0 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Sugar | Russet Potato | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | 100% | 89% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and russet potato has 82% less carbohydrates than brown sugar - brown sugar has 98.1g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than brown sugar - russet potato has 1.3g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and russet potato has 99% less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Russet potato has 16 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both russet potato and brown sugar are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than brown sugar - russet potato has 5.7mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin A
Russet potato and brown sugar contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Russet potato and brown sugar contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Russet potato and brown sugar contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both brown sugar and russet potato contain significant amounts of pantothenic acid.
| Brown Sugar | Russet Potato | |
|---|---|---|
| Thiamin | ~ | 0.082 MG |
| Riboflavin | ~ | 0.033 MG |
| Niacin | 0.11 MG | 1.035 MG |
| Pantothenic acid | 0.132 MG | 0.301 MG |
| Vitamin B6 | 0.041 MG | 0.345 MG |
| Folate | 1 UG | 14 UG |
Minerals
calcium
Brown sugar is an excellent source of calcium and it has 538% more calcium than russet potato - brown sugar has 83mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Brown sugar and russet potato contain similar amounts of iron - brown sugar has 0.71mg 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 214% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and russet potato has 417mg of potassium.
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: Brown Sugar (Sugar, brown) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Brown Sugar 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 brown sugar or russet potato contain more calories in 100 grams?Brown sugar is high in calories and russet potato has 80% less calories than brown sugar - brown sugar has 380 calories in 100g and russet potato has 79 calories.
Does brown sugar or russet potato have more carbohydrates?
By weight, brown sugar is high in carbohydrates and russet potato has 80% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does brown sugar or russet potato contain more calcium?
Brown sugar is a rich source of calcium and it has 540% more calcium than russet potato - brown sugar has 83mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does brown sugar or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 210% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and russet potato has 417mg of potassium.