Sweet potato vs. Greek yogurt — In-Depth Nutrition Comparison
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Differences between sweet potato and greek yogurt
- Sweet potato has more vitamin A, vitamin C, manganese, vitamin B6, copper, and fiber, while greek yogurt has more vitamin B12, selenium, and vitamin B2.
- Sweet potato's daily need coverage for vitamin A is 107% higher.
- The amount of saturated Fat in sweet potato is lower.
- Greek yogurt has a lower glycemic index. The glycemic index of greek yogurt is 12, while the glycemic index of sweet potato is 70.
The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Yogurt, Greek, plain, whole milk.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more PotassiumPotassium | +236.9% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +847.1% |
| Contains more ManganeseManganese | +5422.2% |
| Contains more CalciumCalcium | +163.2% |
| Contains more ZincZinc | +62.5% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more SeleniumSelenium | +4750% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +128020% |
| Contains more Vitamin EVitamin E | +7000% |
| Contains more Vitamin B1Vitamin B1 | +365.2% |
| Contains more Vitamin B3Vitamin B3 | +614.9% |
| Contains more Vitamin B5Vitamin B5 | +167.1% |
| Contains more Vitamin B6Vitamin B6 | +354% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +20% |
| Contains more Vitamin B2Vitamin B2 | +162.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +15.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
9 g
Fats:
5 g
Carbs:
3.98 g
Water:
81.3 g
Other:
0.72 g
| Contains more CarbsCarbs | +420.4% |
| Contains more OtherOther | +87.5% |
| Contains more ProteinProtein | +347.8% |
| Contains more FatsFats | +3233.3% |
~equal in
Water
~81.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated Fat:
Sat. Fat
2.395 g
Monounsaturated Fat:
Mono. Fat
2.136 g
Polyunsaturated fat:
Poly. Fat
0.469 g
| Contains less Sat. FatSaturated Fat | -97.8% |
| Contains more Mono. FatMonounsaturated Fat | +106700% |
| Contains more Poly. FatPolyunsaturated fat | +409.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 90kcal | 97kcal |
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| Protein | 2.01g | 9g |
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| Fats | 0.15g | 5g |
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| Vitamin C | 19.6mg | 0mg |
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| Net carbs | 17.41g | 3.98g |
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| Carbs | 20.71g | 3.98g |
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| Cholesterol | 0mg | 13mg |
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| Magnesium | 27mg | 11mg |
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| Calcium | 38mg | 100mg |
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| Potassium | 475mg | 141mg |
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| Iron | 0.69mg | 0mg |
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| Sugar | 6.48g | 4g |
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| Fiber | 3.3g | 0g |
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| Copper | 0.161mg | 0.017mg |
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| Zinc | 0.32mg | 0.52mg |
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| Starch | 7.05g |
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| Phosphorus | 54mg | 135mg |
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| Sodium | 36mg | 35mg |
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| Vitamin A | 19218IU | 15IU |
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| Vitamin A | 961µg | 2µg |
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| Vitamin E | 0.71mg | 0.01mg |
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| Manganese | 0.497mg | 0.009mg |
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| Selenium | 0.2µg | 9.7µg |
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| Vitamin B1 | 0.107mg | 0.023mg |
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| Vitamin B2 | 0.106mg | 0.278mg |
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| Vitamin B3 | 1.487mg | 0.208mg |
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| Vitamin B5 | 0.884mg | 0.331mg |
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| Vitamin B6 | 0.286mg | 0.063mg |
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| Vitamin B12 | 0µg | 0.75µg |
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| Vitamin K | 2.3µg | 0µg |
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| Folate | 6µg | 5µg |
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| Choline | 13.1mg | 15.1mg |
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| Saturated Fat | 0.052g | 2.395g |
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| Monounsaturated Fat | 0.002g | 2.136g |
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| Polyunsaturated fat | 0.092g | 0.469g |
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| Tryptophan | 0.04mg |
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| Threonine | 0.107mg |
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| Isoleucine | 0.07mg |
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| Leucine | 0.118mg |
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| Lysine | 0.084mg |
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| Methionine | 0.037mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.11mg |
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| Histidine | 0.039mg |
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| Fructose | 0.5g |
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| Omega-3 - DHA | 0g | 0.004g |
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| Omega-3 - ALA | 0.023g |
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| Omega-6 - Linoleic acid | 0.209g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
111%
17%
Minerals Daily Need Coverage Score
25%
19%
Comparison summary
Which food is lower in Cholesterol?
Sweet potato is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 2.343g)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Greek yogurt is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Greek yogurt contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Greek yogurt is lower in glycemic index (difference - 58)
Which food is cheaper?
Greek yogurt is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.