Greek Yogurt vs. Russet Potato
Nutrition comparison of Greek 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
greek yogurt
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and russet potato:
- Greek yogurt has 3.5 times less carbohydrates than russet potato.
- Greek yogurt has more riboflavin and Vitamin B12, however, russet potato contains more niacin and Vitamin B6.
- Greek yogurt has signficantly more Vitamin A than russet potato.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Russet potato has 46.3 times less saturated fat than greek yogurt.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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 greek yogurt contain similar amounts of calories - russet potato has 79 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 russet potato per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Russet Potato | |
|---|---|---|
| Protein | 55% | 11% |
| Carbohydrates | 22% | 89% |
| Fat | 24% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 3.5 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and greek yogurt 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 greek yogurt comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than greek yogurt - russet potato has 1.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Russet potato and greek yogurt contain similar amounts of sugar - russet potato has 0.62g 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 365% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Russet potato has 46.3 times less saturated fat than greek yogurt - russet potato has 0.03g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and russet potato are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Russet potato has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has 613% more Vitamin C than greek yogurt - russet potato has 5.7mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than russet potato - greek yogurt has 90ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and greek yogurt contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Russet potato and greek yogurt contain similar amounts of Vitamin K - russet 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, russet potato contains more niacin and Vitamin B6. Both greek yogurt and russet potato contain significant amounts of thiamin, pantothenic acid and folate.
| Greek Yogurt | Russet Potato | |
|---|---|---|
| Thiamin | 0.044 MG | 0.082 MG |
| Riboflavin | 0.233 MG | 0.033 MG |
| Niacin | 0.197 MG | 1.035 MG |
| Pantothenic acid | 0.47 MG | 0.301 MG |
| Vitamin B6 | 0.055 MG | 0.345 MG |
| Folate | 12 UG | 14 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 785% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Russet potato has 20 times more iron than greek yogurt - russet potato has 0.86mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 196% more potassium than greek yogurt - russet potato has 417mg 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, both greek yogurt and russet potato contain small amounts of lutein + zeaxanthin.
| Greek Yogurt | Russet Potato | |
|---|---|---|
| beta-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both greek yogurt and russet potato contain small amounts of alpha linoleic acid (ALA).
| Greek Yogurt | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.01 G |
| Total | 0.007 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than russet potato per 100 grams.
| Greek Yogurt | Russet Potato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.032 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Greek Yogurt 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 russet potato or greek yogurt contain more calories in 100 grams?Russet potato and greek yogurt contain similar amounts of calories - russet potato has 79 calories in 100g and greek yogurt has 73 calories.
Is russet potato or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 370% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and greek yogurt has 10g of protein.
Does russet potato or greek yogurt have more carbohydrates?
By weight, greek yogurt has 3.5 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
Does russet potato or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 790% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does russet potato or greek yogurt contain more potassium?
Russet potato is a rich source of potassium and it has 200% more potassium than greek yogurt - russet potato has 417mg of potassium in 100 grams and greek yogurt has 141mg of potassium.