Plums vs. Russet Potato

Nutrition comparison of Plums and Russet Potato


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

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

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

  • Russet potato has 15 times less sugar than plum.
  • Russet potato has more thiamin, niacin, Vitamin B6 and folate.
  • Russet potato is an excellent source of potassium.
Detailed nutritional comparison of plums 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: Plums (Plums, 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 Plums src
Image of Russet Potato src

Calories and Carbs

calories

Plum has 42% less calories than russet potato - plum has 46 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, plums is lighter in protein, heavier in fat and similar to russet potato for carbs. Plums has a macronutrient ratio of 6:89:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Plums Russet Potato
Protein 6% 11%
Carbohydrates 89% 89%
Fat 5% 1%
Alcohol ~ ~

carbohydrates

Plum has 37% less carbohydrates than russet potato - plum has 11.4g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.

dietary fiber

Plums and russet potato contain similar amounts of dietary fiber - plum has 1.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Russet potato has 15 times less sugar than plum - plum has 9.9g of sugar per 100 grams and russet potato has 0.62g of sugar.

Protein

protein

Plums and russet potato contain similar amounts of protein - plum has 0.7g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Both plums and russet potato are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

Vitamins

Vitamin C

Plum has 67% more Vitamin C than russet potato - plum has 9.5mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.

Vitamin A

Plum has more Vitamin A than russet potato - plum has 17ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Plums and russet potato contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Plums and russet potato contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.

The B Vitamins

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

Plums Russet Potato
Thiamin 0.028 MG 0.082 MG
Riboflavin 0.026 MG 0.033 MG
Niacin 0.417 MG 1.035 MG
Pantothenic acid 0.135 MG 0.301 MG
Vitamin B6 0.029 MG 0.345 MG
Folate 5 UG 14 UG

Minerals

calcium

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

iron

Russet potato has 406% more iron than plum - plum has 0.17mg 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 166% more potassium than plum - plum has 157mg 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,

Plums Russet Potato
beta-carotene 190 UG ~
lutein + zeaxanthin 73 UG 5 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both plums and russet potato contain small amounts of linoleic acid.

Plums Russet Potato
linoleic acid 0.044 G 0.032 G
Total 0.044 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: Plums (Plums, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does plums or russet potato contain more calories in 100 grams?
Plum has 40% less calories than russet potato - plum has 46 calories in 100g and russet potato has 79 calories.

Does plums or russet potato have more carbohydrates?
By weight, plum has 40% fewer carbohydrates than russet potato - plum has 11.4g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.

Does plums or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 170% more potassium than plum - plum has 157mg of potassium in 100 grams and russet potato has 417mg of potassium.

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