Russet Potato vs. Tomato

Nutrition comparison of Russet Potato and Tomato


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

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

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

  • Both russet potato and tomato are high in potassium.
  • Russet potato has more thiamin, pantothenic acid and Vitamin B6.
  • Tomato has 3.3 times less calories than russet potato.
  • Tomato has 3.6 times less carbohydrates than russet potato.
  • Tomato is a great source of Vitamin C.
Detailed nutritional comparison of russet potato and tomato 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: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Russet Potato src
Image of Tomato src

Calories and Carbs

calories

Tomato has 3.3 times less calories than russet potato - russet potato has 79 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, russet potato is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Russet potato has a macronutrient ratio of 11:89:1 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Russet Potato Tomato
Protein 11% 17%
Carbohydrates 89% 75%
Fat 1% 9%
Alcohol ~ ~

carbohydrates

Tomato has 3.6 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Russet potato and tomato contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Russet potato and tomato contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Russet potato and tomato contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 140% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato has more Vitamin A than russet potato - tomato has 42ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Russet potato and tomato contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Russet potato and tomato contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Russet Potato Tomato
Thiamin 0.082 MG 0.037 MG
Riboflavin 0.033 MG 0.019 MG
Niacin 1.035 MG 0.594 MG
Pantothenic acid 0.301 MG 0.089 MG
Vitamin B6 0.345 MG 0.08 MG
Folate 14 UG 15 UG

Minerals

calcium

Russet potato and tomato contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Russet potato has 219% more iron than tomato - russet potato has 0.86mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both russet potato and tomato are high in potassium. Russet potato has 76% more potassium than tomato - russet potato has 417mg of potassium per 100 grams and tomato has 237mg 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,

Russet Potato Tomato
lutein + zeaxanthin 5 UG 123 UG
beta-carotene ~ 449 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both russet potato and tomato contain small amounts of alpha linoleic acid (ALA).

Russet Potato Tomato
alpha linoleic acid 0.01 G 0.003 G
Total 0.01 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, tomato has more linoleic acid than russet potato per 100 grams.

Russet Potato Tomato
linoleic acid 0.032 G 0.08 G
Total 0.032 G 0.08 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: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) .

Russet Potato g

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