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.
Detailed nutritional comparison of skim milk and russet potato 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: 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.


Image of Skim Milk src
Image of Russet Potato src

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 39:58:3 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Skim Milk Russet Potato
Protein 39% 10%
Carbohydrates 58% 89%
Fat 3% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Skim Milk or Russet Potato .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.