Greek Yogurt vs. Sweet Potatoes

Nutrition comparison of Greek Yogurt and Sweet Potatoes

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

We compared the nutritional contents of greek yogurt versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and sweet potatoes:

  • Greek yogurt has 4.1 times less carbohydrates than sweet potato.
  • Greek yogurt has more riboflavin and Vitamin B12, however, sweet potato contains more niacin and Vitamin B6.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Sweet potato has 67.3 times less saturated fat than greek yogurt.
  • Sweet potato is a great source of dietary fiber.
  • Sweet potato is an excellent source of Vitamin A and potassium.
Detailed nutritional comparison of greek yogurt and sweet potatoes 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Sweet Potatoes src

Calories and Carbs

calories

Sweet potatoes and greek yogurt contain similar amounts of calories - sweet potato has 86 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Sweet Potatoes
Protein 55% 7%
Carbohydrates 22% 92%
Fat 24% 1%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.1 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Sweet potato is a great source of dietary fiber and it has more dietary fiber than greek yogurt - sweet potato has 3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Sweet potatoes and greek yogurt contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 534% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Sweet potato has 67.3 times less saturated fat than greek yogurt - sweet potato has 0.02g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and sweet potatoes are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and sweet potato does not contain significant amounts.

cholesterol

Sweet potato has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.

Vitamins

Vitamin C

Sweet potatoes and greek yogurt contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 688% more Vitamin A than greek yogurt - sweet potato has 709ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Sweet potatoes and greek yogurt contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Sweet potatoes and greek yogurt contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin and Vitamin B12, however, sweet potato contains more niacin and Vitamin B6. Both greek yogurt and sweet potatoes contain significant amounts of thiamin, pantothenic acid and folate.

Greek Yogurt Sweet Potatoes
Thiamin 0.044 MG 0.078 MG
Riboflavin 0.233 MG 0.061 MG
Niacin 0.197 MG 0.557 MG
Pantothenic acid 0.47 MG 0.8 MG
Vitamin B6 0.055 MG 0.209 MG
Folate 12 UG 11 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 283% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Sweet potato has 14 times more iron than greek yogurt - sweet potato has 0.61mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Sweet potato is an excellent source of potassium and it has 139% more potassium than greek yogurt - sweet potato has 337mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Sweet Potatoes
beta-carotene 6 UG 8509 UG
lutein + zeaxanthin 1 UG ~
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and sweet potatoes contain small amounts of alpha linoleic acid (ALA).

Greek Yogurt Sweet Potatoes
alpha linoleic acid 0.007 G 0.001 G
Total 0.007 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than sweet potato per 100 grams.

Greek Yogurt Sweet Potatoes
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.013 G
Total 0.067 G 0.013 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or greek yogurt contain more calories in 100 grams?
Sweet potatoes and greek yogurt contain similar amounts of calories - sweet potato has 86 calories in 100g and greek yogurt has 73 calories.

Is sweet potatoes or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 530% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and greek yogurt has 10g of protein.

Does sweet potatoes or greek yogurt have more carbohydrates?
By weight, greek yogurt has 4.1 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

Does sweet potatoes or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 280% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does sweet potatoes or greek yogurt contain more potassium?
Sweet potato is a rich source of potassium and it has 140% more potassium than greek yogurt - sweet potato has 337mg of potassium in 100 grams and greek yogurt has 141mg of potassium.