Cheddar Cheese vs. Russet Potato
Nutrition comparison of Cheddar Cheese and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and russet potato:
- Cheddar cheese has 4.3 times less carbohydrates than russet potato.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
- Russet potato has more thiamin, niacin and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) 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
Cheddar cheese is high in calories and russet potato has 80% less calories than cheddar cheese - russet potato has 79 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Russet Potato | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 3% | 89% |
| Fat | 74% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 4.3 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than cheddar cheese - russet potato has 1.3g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Russet potato and cheddar cheese contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 969% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and russet potato has 100% less saturated fat than cheddar cheese - russet potato has 0.03g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Russet potato has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than cheddar cheese - russet potato has 5.7mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than russet potato - cheddar cheese has 337ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than russet potato - cheddar cheese has 24iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and cheddar cheese contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Russet potato and cheddar cheese contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12. Both cheddar cheese and russet potato contain significant amounts of pantothenic acid and folate.
| Cheddar Cheese | Russet Potato | |
|---|---|---|
| Thiamin | 0.029 MG | 0.082 MG |
| Riboflavin | 0.428 MG | 0.033 MG |
| Niacin | 0.059 MG | 1.035 MG |
| Pantothenic acid | 0.41 MG | 0.301 MG |
| Vitamin B6 | 0.066 MG | 0.345 MG |
| Folate | 27 UG | 14 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 53 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Russet potato has 514% more iron than cheddar cheese - russet potato has 0.86mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 449% more potassium than cheddar cheese - russet potato has 417mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Russet Potato | |
|---|---|---|
| beta-carotene | 85 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than russet potato per 100 grams.
| Cheddar Cheese | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.01 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than russet potato per 100 grams.
| Cheddar Cheese | Russet Potato | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.032 G |
| Total | 1.207 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: Cheddar Cheese (Cheese, cheddar) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cheddar Cheese 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 russet potato or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and russet potato has 80% less calories than cheddar cheese - russet potato has 79 calories in 100g and cheddar cheese has 403 calories.
Does russet potato or cheddar cheese have more carbohydrates?
By weight, cheddar cheese has 4.3 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does russet potato or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 53 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does russet potato or cheddar cheese contain more potassium?
Russet potato is a rich source of potassium and it has 450% more potassium than cheddar cheese - russet potato has 417mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.