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  6. Yogurt vs. Potato

Yogurt vs. Potato — In-Depth Nutrition Comparison

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How are Yogurt and Potato different?

  • Yogurt is richer in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium, while Potato is higher in Vitamin C, Vitamin B6, Copper, Iron, and Fiber.
  • Yogurt covers your daily need of Vitamin B12 31% more than Potato.
  • Yogurt contains 24 times more Selenium than Potato. Yogurt contains 9.7µg of Selenium, while Potato contains 0.4µg.

Yogurt, Greek, plain, nonfat and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Yogurt vs Potato infographic
Infographic link

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.
Yogurt
Yogurt
4
:
6
Potato
Potato
Contains more Calcium +816.7%
Contains more Phosphorus +136.8%
Contains more Zinc +73.3%
Contains more Selenium +2325%
Contains more Iron +1057.1%
Contains more Magnesium +109.1%
Contains more Potassium +201.4%
Contains less Sodium -83.3%
Contains more Copper +547.1%
Contains more Manganese +2122.2%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +816.7%
Contains more Phosphorus +136.8%
Contains more Zinc +73.3%
Contains more Selenium +2325%
Contains more Iron +1057.1%
Contains more Magnesium +109.1%
Contains more Potassium +201.4%
Contains less Sodium -83.3%
Contains more Copper +547.1%
Contains more Manganese +2122.2%

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.
Yogurt
Yogurt
4
:
6
Potato
Potato
Contains more Vitamin A +100%
Contains more Vitamin B2 +768.8%
Contains more Vitamin B5 +12.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +252.2%
Contains more Vitamin B3 +410.1%
Contains more Vitamin B6 +373%
Contains more Folate +114.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.01
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +100%
Contains more Vitamin B2 +768.8%
Contains more Vitamin B5 +12.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +252.2%
Contains more Vitamin B3 +410.1%
Contains more Vitamin B6 +373%
Contains more Folate +114.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.01

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
:
2
Potato
Potato
Contains more Protein +397.1%
Contains more Fats +333.3%
Contains more Carbs +385.8%
Contains more Other +55.6%
Equal in Water - 79.25
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +397.1%
Contains more Fats +333.3%
Contains more Carbs +385.8%
Contains more Other +55.6%
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Potato
Potato
Contains more Monounsaturated Fat +2550%
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +250%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +2550%
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +250%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
4
Potato
Potato
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Potato
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yogurt Potato Opinion
Net carbs 3.6g 15.39g Potato
Protein 10.19g 2.05g Yogurt
Fats 0.39g 0.09g Yogurt
Carbs 3.6g 17.49g Potato
Calories 59kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0g 0.26g Potato
Sugar 3.24g 0.82g Potato
Fiber 0g 2.1g Potato
Calcium 110mg 12mg Yogurt
Iron 0.07mg 0.81mg Potato
Magnesium 11mg 23mg Potato
Phosphorus 135mg 57mg Yogurt
Potassium 141mg 425mg Potato
Sodium 36mg 6mg Potato
Zinc 0.52mg 0.3mg Yogurt
Copper 0.017mg 0.11mg Potato
Manganese 0.009mg 0.2mg Potato
Selenium 9.7µg 0.4µg Yogurt
Vitamin A 4IU 2IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg 0.01mg
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.023mg 0.081mg Potato
Vitamin B2 0.278mg 0.032mg Yogurt
Vitamin B3 0.208mg 1.061mg Potato
Vitamin B5 0.331mg 0.295mg Yogurt
Vitamin B6 0.063mg 0.298mg Potato
Folate 7µg 15µg Potato
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 2µg Potato
Tryptophan 0.021mg Potato
Threonine 0.067mg Potato
Isoleucine 0.066mg Potato
Leucine 0.098mg Potato
Lysine 0.107mg Potato
Methionine 0.032mg Potato
Phenylalanine 0.081mg Potato
Valine 0.103mg Potato
Histidine 0.035mg Potato
Cholesterol 5mg 0mg Potato
Trans Fat 0.006g 0g Potato
Saturated Fat 0.117g 0.025g Potato
Monounsaturated Fat 0.053g 0.002g Yogurt
Polyunsaturated fat 0.012g 0.042g Potato
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Yogurt
18%
Potato
Minerals Daily Need Coverage Score
19%
Yogurt
19%
Potato

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 67)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.42g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.092g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.4)
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.
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.