Yogurt vs. Sweet Potatoes
Nutrition comparison of Yogurt and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and sweet potatoes:
- Sweet potato has 115.4 times less saturated fat than yogurt.
- Sweet potato has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
- Yogurt has 3.3 times less carbohydrates than sweet potato.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt has 29% less calories than sweet potato - sweet potato has 86 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 sweet potatoes per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Sweet Potatoes | |
|---|---|---|
| Protein | 22% | 7% |
| Carbohydrates | 30% | 92% |
| Fat | 48% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.3 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than yogurt - sweet potato has 3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Sweet potatoes and yogurt contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 121% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Sweet potato has 115.4 times less saturated fat than yogurt - sweet potato has 0.02g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Sweet potato has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and yogurt contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 25 times more Vitamin A than yogurt - sweet potato has 709ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and sweet potatoes contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and yogurt contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Sweet potatoes and yogurt contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, niacin and Vitamin B6, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and sweet potatoes contain significant amounts of pantothenic acid and folate.
| Yogurt | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.029 MG | 0.078 MG |
| Riboflavin | 0.142 MG | 0.061 MG |
| Niacin | 0.075 MG | 0.557 MG |
| Pantothenic acid | 0.389 MG | 0.8 MG |
| Vitamin B6 | 0.032 MG | 0.209 MG |
| Folate | 7 UG | 11 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 303% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Sweet potato has 11 times more iron than yogurt - sweet potato has 0.61mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 117% more potassium than yogurt - sweet potato has 337mg 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 sweet potato per 100 grams.
| Yogurt | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.001 G |
| Total | 0.027 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than sweet potato per 100 grams.
| Yogurt | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.065 G | 0.013 G |
| Total | 0.065 G | 0.013 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 Yogurt or Sweet Potatoes .
Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Yogurt g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or yogurt contain more calories in 100 grams?Yogurt has 30% less calories than sweet potato - sweet potato has 86 calories in 100g and yogurt has 61 calories.
Does sweet potatoes or yogurt have more carbohydrates?
By weight, yogurt has 3.3 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does sweet potatoes or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 300% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does sweet potatoes or yogurt contain more potassium?
Sweet potato is a rich source of potassium and it has 120% more potassium than yogurt - sweet potato has 337mg of potassium in 100 grams and yogurt has 155mg of potassium.