Granny Smith Apple vs. Russet Potato
Nutrition comparison of Granny Smith Apple and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and russet potato:
- Granny smith apple is a great source of dietary fiber.
- Russet potato has 14.4 times less sugar than granny smith apple.
- Russet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 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
Granny smith apple has 27% less calories than russet potato - granny smith apple has 58 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, granny smith apple is lighter in protein, heavier in carbs and similar to russet potato for fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Russet Potato | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 94% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and russet potato contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 115% more dietary fiber than russet potato - granny smith apple has 2.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 14.4 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Russet potato has 386% more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both russet potato and granny smith apple are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than granny smith apple - russet potato has 5.7mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and russet potato contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Granny smith apple and russet potato contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Granny smith apple and russet potato contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both granny smith apple and russet potato contain significant amounts of riboflavin.
| Granny Smith Apple | Russet Potato | |
|---|---|---|
| Thiamin | 0.019 MG | 0.082 MG |
| Riboflavin | 0.025 MG | 0.033 MG |
| Niacin | 0.126 MG | 1.035 MG |
| Pantothenic acid | 0.056 MG | 0.301 MG |
| Vitamin B6 | 0.037 MG | 0.345 MG |
| Folate | 3 UG | 14 UG |
Minerals
calcium
Russet potato has 160% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 473% more iron than granny smith apple - granny smith apple has 0.15mg 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 248% more potassium than granny smith apple - granny smith apple has 120mg 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,
| Granny Smith Apple | Russet Potato | |
|---|---|---|
| beta-carotene | 59 UG | ~ |
| lutein + zeaxanthin | 64 UG | 5 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Granny Smith Apple 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 granny smith apple or russet potato contain more calories in 100 grams?Granny smith apple has 30% less calories than russet potato - granny smith apple has 58 calories in 100g and russet potato has 79 calories.
Does granny smith apple or russet potato have more carbohydrates?
By weight, granny smith apple and russet potato contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does granny smith apple or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 250% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and russet potato has 417mg of potassium.