Skim Milk vs. Russet Potato
Nutrition comparison of Skim 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
skim milk
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and russet potato:
- Russet potato has 7.2 times less sugar than skim milk.
- Russet potato is an excellent source of potassium.
- Skim milk has 57% less calories than russet potato.
- Skim milk has 73% less carbohydrates than russet potato.
- Skim milk has more riboflavin and Vitamin B12, however, russet potato contains more niacin, Vitamin B6 and folate.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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
Skim milk has 57% less calories than russet potato - russet potato has 79 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much lighter in carbs and similar to russet potato for fat. Skim milk has a macronutrient ratio of 40:58:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Russet Potato | |
|---|---|---|
| Protein | 40% | 11% |
| Carbohydrates | 58% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 73% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than skim milk - russet potato has 1.3g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Russet potato has 7.2 times less sugar than skim milk - russet potato has 0.62g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Russet potato and skim milk contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both russet potato and skim milk are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and russet potato are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than skim milk - russet potato has 5.7mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than russet potato - skim milk has 61ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than russet potato - skim milk has 47iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and skim milk contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Russet potato and skim milk contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin and Vitamin B12, however, russet potato contains more niacin, Vitamin B6 and folate. Both skim milk and russet potato contain significant amounts of thiamin and pantothenic acid.
| Skim Milk | Russet Potato | |
|---|---|---|
| Thiamin | 0.045 MG | 0.082 MG |
| Riboflavin | 0.182 MG | 0.033 MG |
| Niacin | 0.094 MG | 1.035 MG |
| Pantothenic acid | 0.357 MG | 0.301 MG |
| Vitamin B6 | 0.037 MG | 0.345 MG |
| Folate | 5 UG | 14 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 838% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Russet potato has 27 times more iron than skim milk - russet potato has 0.86mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 167% more potassium than skim milk - russet potato has 417mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both skim milk and russet potato contain small amounts of alpha linoleic acid (ALA).
| Skim Milk | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.01 G |
| Total | 0.001 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both skim milk and russet potato contain small amounts of linoleic acid.
| Skim Milk | Russet Potato | |
|---|---|---|
| linoleic acid | 0.002 G | 0.032 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Skim 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 skim milk contain more calories in 100 grams?Skim milk has 60% less calories than russet potato - russet potato has 79 calories in 100g and skim milk has 34 calories.
Is russet potato or skim milk better for protein?
Russet potato and skim milk contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and skim milk has 3.4g of protein.
Does russet potato or skim milk have more carbohydrates?
By weight, skim milk has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in skim milk comprise of 100% sugar.
Does russet potato or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 840% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does russet potato or skim milk contain more potassium?
Russet potato is a rich source of potassium and it has 170% more potassium than skim milk - russet potato has 417mg of potassium in 100 grams and skim milk has 156mg of potassium.