Milk vs. Russet Potato
Nutrition comparison of Milk and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and russet potato:
- Milk has 73% less carbohydrates than russet potato.
- Milk has more riboflavin and Vitamin B12, however, russet potato contains more niacin, Vitamin B6 and folate.
- Milk is an excellent source of calcium.
- Russet potato has 47.3 times less saturated fat than milk.
- Russet potato has 7.1 times less sugar than milk.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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
Milk has 37% less calories than russet potato - russet potato has 79 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Milk has a macronutrient ratio of 27:38:35 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Russet Potato | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 38% | 89% |
| Fat | 35% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 73% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than milk - russet potato has 1.3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Russet potato has 7.1 times less sugar than milk - russet potato has 0.62g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Russet potato and milk contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Russet potato has 47.3 times less saturated fat than milk - russet potato has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and russet potato are low in trans fat - milk has 0.09g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Both milk and russet potato are low in cholesterol - milk has 8mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has 27 times more Vitamin C than milk - russet potato has 5.7mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than russet potato - milk has 55ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than russet potato - milk has 49iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and milk contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Russet potato and milk contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, russet potato contains more niacin, Vitamin B6 and folate. Both milk and russet potato contain significant amounts of thiamin and pantothenic acid.
| Milk | Russet Potato | |
|---|---|---|
| Thiamin | 0.039 MG | 0.082 MG |
| Riboflavin | 0.185 MG | 0.033 MG |
| Niacin | 0.092 MG | 1.035 MG |
| Pantothenic acid | 0.356 MG | 0.301 MG |
| Vitamin B6 | 0.038 MG | 0.345 MG |
| Folate | 5 UG | 14 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 823% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Russet potato has 42 times more iron than milk - russet potato has 0.86mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 198% more potassium than milk - russet potato has 417mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and russet potato contain small amounts of alpha linoleic acid (ALA).
| Milk | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both milk and russet potato contain significant amounts of linoleic acid.
| Milk | Russet Potato | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.032 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Milk 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 milk contain more calories in 100 grams?Milk has 40% less calories than russet potato - russet potato has 79 calories in 100g and milk has 50 calories.
Does russet potato or milk have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in milk comprise of 100% sugar.
Does russet potato or milk contain more calcium?
Milk is a rich source of calcium and it has 820% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and milk has 120mg of calcium.
Does russet potato or milk contain more potassium?
Russet potato is a rich source of potassium and it has 200% more potassium than milk - russet potato has 417mg of potassium in 100 grams and milk has 140mg of potassium.