Vanilla Yogurt vs. Sweet Potatoes
Nutrition comparison of Vanilla 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
vanilla yogurt
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and sweet potatoes:
- Both sweet potatoes and vanilla yogurt are high in potassium.
- Sweet potato has 109 times less saturated fat than vanilla yogurt.
- Sweet potato has 69% less sugar than vanilla yogurt.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
- Vanilla yogurt has more riboflavin and Vitamin B12, however, sweet 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and vanilla yogurt contain similar amounts of calories - sweet potato has 86 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 sweet potatoes per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Sweet Potatoes | |
|---|---|---|
| Protein | 19% | 7% |
| Carbohydrates | 53% | 92% |
| Fat | 28% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Vanilla yogurt has 33% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in vanilla yogurt comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than vanilla yogurt - sweet potato has 3g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Sweet potato has 69% less sugar than vanilla yogurt - sweet potato has 4.2g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 208% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Sweet potato has 109 times less saturated fat than vanilla yogurt - sweet potato has 0.02g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Sweet potato has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and vanilla yogurt contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 24 times more Vitamin A than vanilla yogurt - sweet potato has 709ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and sweet potatoes contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and vanilla yogurt contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Sweet potatoes and vanilla yogurt contain similar amounts of Vitamin K - sweet 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, sweet potato contains more niacin, pantothenic acid and Vitamin B6. Both vanilla yogurt and sweet potatoes contain significant amounts of thiamin and folate.
| Vanilla Yogurt | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.041 MG | 0.078 MG |
| Riboflavin | 0.197 MG | 0.061 MG |
| Niacin | 0.105 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.044 MG | 0.209 MG |
| Folate | 11 UG | 11 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Vanilla yogurt is an excellent source of calcium and it has 460% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Sweet potato has 771% more iron than vanilla yogurt - sweet potato has 0.61mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both sweet potatoes and vanilla yogurt are high in potassium. Sweet potato has 57% more potassium than vanilla yogurt - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 6 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla yogurt has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Vanilla Yogurt | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.001 G |
| Total | 0.038 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, vanilla yogurt has more linoleic acid than sweet potato per 100 grams.
| Vanilla Yogurt | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.068 G | 0.013 G |
| Total | 0.068 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Vanilla Yogurt g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 sweet potatoes or vanilla yogurt contain more calories in 100 grams?Sweet potatoes and vanilla yogurt contain similar amounts of calories - sweet potato has 86 calories in 100g and vanilla yogurt has 100 calories.
Does sweet potatoes or vanilla yogurt have more carbohydrates?
By weight, vanilla yogurt has 30% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in vanilla yogurt comprise of 100% sugar.
Does sweet potatoes or vanilla yogurt contain more calcium?
Vanilla yogurt is a rich source of calcium and it has 460% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does sweet potatoes or vanilla yogurt contain more potassium?
Both sweet potatoes and vanilla yogurt are high in potassium. Sweet potato has 60% more potassium than vanilla yogurt - sweet potato has 337mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.