Yogurt vs. Russet Potato
Nutrition comparison of Yogurt and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and russet potato:
- Russet potato has 6.5 times less sugar than yogurt.
- Russet potato has 79.6 times less saturated fat than yogurt.
- Russet potato has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12.
- Russet potato is an excellent source of potassium.
- Yogurt has 74% less carbohydrates than russet potato.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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
Russet potato and yogurt contain similar amounts of calories - russet potato has 79 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Russet Potato | |
|---|---|---|
| Protein | 22% | 11% |
| Carbohydrates | 30% | 89% |
| Fat | 48% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 74% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than yogurt - russet potato has 1.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Russet potato has 6.5 times less sugar than yogurt - russet potato has 0.62g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Russet potato and yogurt contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Russet potato has 79.6 times less saturated fat than yogurt - russet potato has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Russet potato has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has 10 times more Vitamin C than yogurt - russet potato has 5.7mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than russet potato - yogurt has 27ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Yogurt and russet potato contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and yogurt contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Russet potato and yogurt contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and russet potato contain significant amounts of pantothenic acid and folate.
| Yogurt | Russet Potato | |
|---|---|---|
| Thiamin | 0.029 MG | 0.082 MG |
| Riboflavin | 0.142 MG | 0.033 MG |
| Niacin | 0.075 MG | 1.035 MG |
| Pantothenic acid | 0.389 MG | 0.301 MG |
| Vitamin B6 | 0.032 MG | 0.345 MG |
| Folate | 7 UG | 14 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 831% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Russet potato has 16 times more iron than yogurt - russet potato has 0.86mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 169% more potassium than yogurt - russet potato has 417mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Yogurt | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.01 G |
| Total | 0.027 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than russet potato per 100 grams.
| Yogurt | Russet Potato | |
|---|---|---|
| linoleic acid | 0.065 G | 0.032 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Yogurt g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 russet potato or yogurt contain more calories in 100 grams?Russet potato and yogurt contain similar amounts of calories - russet potato has 79 calories in 100g and yogurt has 61 calories.
Does russet potato or yogurt have more carbohydrates?
By weight, yogurt has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in yogurt comprise of 100% sugar.
Does russet potato or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 830% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does russet potato or yogurt contain more potassium?
Russet potato is a rich source of potassium and it has 170% more potassium than yogurt - russet potato has 417mg of potassium in 100 grams and yogurt has 155mg of potassium.