Strawberries vs. Russet Potato
Nutrition comparison of Strawberries and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and russet potato:
- Russet potato has 6.8 times less sugar than strawberry.
- Russet potato has more thiamin, niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
- Strawberry has 57% less carbohydrates than russet potato.
- Strawberry has 59% less calories than russet potato.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, 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.
Calories and Carbs
calories
Strawberry has 59% less calories than russet potato - strawberry has 32 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, strawberries is lighter in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Russet Potato | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 85% | 89% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 57% less carbohydrates than russet potato - strawberry has 7.7g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Strawberry has 54% more dietary fiber than russet potato - strawberry has 2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 6.8 times less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Strawberries and russet potato contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both strawberries and russet potato are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 932% more Vitamin C than russet potato - strawberry has 58.8mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Strawberries and russet potato contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Strawberries and russet potato contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Strawberries and russet potato contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6. Both strawberries and russet potato contain significant amounts of riboflavin, pantothenic acid and folate.
| Strawberries | Russet Potato | |
|---|---|---|
| Thiamin | 0.024 MG | 0.082 MG |
| Riboflavin | 0.022 MG | 0.033 MG |
| Niacin | 0.386 MG | 1.035 MG |
| Pantothenic acid | 0.125 MG | 0.301 MG |
| Vitamin B6 | 0.047 MG | 0.345 MG |
| Folate | 24 UG | 14 UG |
Minerals
calcium
Strawberries and russet potato contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 110% more iron than strawberry - strawberry has 0.41mg 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 173% more potassium than strawberry - strawberry has 153mg 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,
| Strawberries | Russet Potato | |
|---|---|---|
| beta-carotene | 7 UG | ~ |
| lutein + zeaxanthin | 26 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Strawberries | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.01 G |
| Total | 0.065 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than russet potato per 100 grams.
| Strawberries | Russet Potato | |
|---|---|---|
| linoleic acid | 0.09 G | 0.032 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Strawberries 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 strawberries or russet potato contain more calories in 100 grams?Strawberry has 60% less calories than russet potato - strawberry has 32 calories in 100g and russet potato has 79 calories.
Does strawberries or russet potato have more carbohydrates?
By weight, strawberry has 60% fewer carbohydrates than russet potato - strawberry has 7.7g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does strawberries or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 170% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and russet potato has 417mg of potassium.