Vanilla Yogurt vs. Russet Potato
Nutrition comparison of Vanilla 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
vanilla yogurt
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and russet potato:
- Both russet potato and vanilla yogurt are high in potassium.
- Russet potato has 20.8 times less sugar than vanilla yogurt.
- Russet potato has 75.1 times less saturated fat than vanilla yogurt.
- Vanilla yogurt has more riboflavin and Vitamin B12, however, russet potato contains more niacin, pantothenic acid and Vitamin B6.
- Vanilla yogurt is an excellent source of calcium.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) 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 has 21% less calories than vanilla yogurt - russet potato has 79 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Russet Potato | |
|---|---|---|
| Protein | 19% | 11% |
| Carbohydrates | 53% | 89% |
| Fat | 28% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and vanilla yogurt contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in vanilla yogurt comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than vanilla yogurt - russet potato has 1.3g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Russet potato has 20.8 times less sugar than vanilla yogurt - russet potato has 0.62g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 126% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Russet potato has 75.1 times less saturated fat than vanilla yogurt - russet potato has 0.03g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Russet potato has less cholesterol than vanilla yogurt - vanilla 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 vanilla yogurt - russet potato has 5.7mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Vanilla yogurt has more Vitamin A than russet potato - vanilla yogurt has 28ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Vanilla yogurt and russet potato contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and vanilla yogurt contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Russet potato and vanilla yogurt contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Vanilla yogurt has more riboflavin and Vitamin B12, however, russet potato contains more niacin, pantothenic acid and Vitamin B6. Both vanilla yogurt and russet potato contain significant amounts of thiamin and folate.
| Vanilla Yogurt | Russet Potato | |
|---|---|---|
| Thiamin | 0.041 MG | 0.082 MG |
| Riboflavin | 0.197 MG | 0.033 MG |
| Niacin | 0.105 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 0.044 MG | 0.345 MG |
| Folate | 11 UG | 14 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Vanilla yogurt is an excellent source of calcium and it has 11 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Russet potato has 11 times more iron than vanilla yogurt - russet potato has 0.86mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both russet potato and vanilla yogurt are high in potassium. Russet potato has 94% more potassium than vanilla yogurt - russet potato has 417mg of potassium per 100 grams and vanilla yogurt has 215mg 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,
| Vanilla Yogurt | Russet Potato | |
|---|---|---|
| beta-carotene | 6 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla yogurt has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Vanilla Yogurt | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.01 G |
| Total | 0.038 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, vanilla yogurt has more linoleic acid than russet potato per 100 grams.
| Vanilla Yogurt | Russet Potato | |
|---|---|---|
| linoleic acid | 0.068 G | 0.032 G |
| Total | 0.068 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Vanilla Yogurt g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 vanilla yogurt contain more calories in 100 grams?Russet potato has 20% less calories than vanilla yogurt - russet potato has 79 calories in 100g and vanilla yogurt has 100 calories.
Does russet potato or vanilla yogurt have more carbohydrates?
By weight, russet potato and vanilla yogurt contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in vanilla yogurt comprise of 100% sugar.
Does russet potato or vanilla yogurt contain more calcium?
Vanilla yogurt is a rich source of calcium and it has 11 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does russet potato or vanilla yogurt contain more potassium?
Both russet potato and vanilla yogurt are high in potassium. Russet potato has 90% more potassium than vanilla yogurt - russet potato has 417mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.