Whole Milk vs. Russet Potato
Nutrition comparison of Whole 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
whole milk
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and russet potato:
- Russet potato has 7.1 times less sugar than whole milk.
- Russet potato has 70.7 times less saturated fat than whole milk.
- Russet potato is an excellent source of potassium.
- Whole milk has 73% less carbohydrates than russet potato.
- Whole milk has more riboflavin and Vitamin B12, however, russet potato contains more niacin, Vitamin B6 and folate.
- Whole milk has signficantly more Vitamin D than russet potato.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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 and whole milk contain similar amounts of calories - russet potato has 79 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Russet Potato | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 32% | 89% |
| Fat | 48% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 73% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than whole milk - russet potato has 1.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Russet potato has 7.1 times less sugar than whole milk - russet potato has 0.62g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Russet potato and whole milk contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Russet potato has 70.7 times less saturated fat than whole milk - russet potato has 0.03g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Russet potato has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than whole milk - russet potato has 5.7mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than russet potato - whole milk has 46ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than russet potato - whole milk has 51iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and whole milk contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Russet potato and whole milk contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, russet potato contains more niacin, Vitamin B6 and folate. Both whole milk and russet potato contain significant amounts of thiamin and pantothenic acid.
| Whole Milk | Russet Potato | |
|---|---|---|
| Thiamin | 0.046 MG | 0.082 MG |
| Riboflavin | 0.169 MG | 0.033 MG |
| Niacin | 0.089 MG | 1.035 MG |
| Pantothenic acid | 0.373 MG | 0.301 MG |
| Vitamin B6 | 0.036 MG | 0.345 MG |
| Folate | 5 UG | 14 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 769% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Russet potato has 27 times more iron than whole milk - russet potato has 0.86mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 216% more potassium than whole milk - russet potato has 417mg of potassium per 100 grams and whole milk has 132mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Whole Milk | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.01 G |
| Total | 0.075 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than russet potato per 100 grams.
| Whole Milk | Russet Potato | |
|---|---|---|
| linoleic acid | 0.12 G | 0.032 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Whole 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 whole milk contain more calories in 100 grams?Russet potato and whole milk contain similar amounts of calories - russet potato has 79 calories in 100g and whole milk has 61 calories.
Does russet potato or whole milk have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in whole milk comprise of 100% sugar.
Does russet potato or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 770% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does russet potato or whole milk contain more potassium?
Russet potato is a rich source of potassium and it has 220% more potassium than whole milk - russet potato has 417mg of potassium in 100 grams and whole milk has 132mg of potassium.