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.
Detailed nutritional comparison of granny smith apple 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: 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.


Image of Granny Smith Apple src
Image of Russet Potato src

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, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granny Smith Apple Russet Potato
Protein 3% 10%
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 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 Granny Smith Apple or Russet Potato .

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)) .

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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.