Yogurt vs. Potato — In-Depth Nutrition Comparison
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How are yogurt and potatoes different?
- Yogurt is richer in vitamin B12, vitamin B2, selenium, phosphorus, and calcium, while potatoes are higher in vitamin C, vitamin B6, copper, iron, and fiber.
- Yogurt covers your daily need for vitamin B12, 31% more than potatoes.
- Yogurt contains 24 times more selenium than potatoes. Yogurt contains 9.7µg of selenium, while potatoes contain 0.4µg.
- Potatoes have a higher glycemic index (86) than yogurt (19).
Yogurt, Greek, plain, nonfat and Potatoes, flesh, and skin, raw types were used in this article.
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 CalciumCalcium | +816.7% |
| Contains more ZincZinc | +73.3% |
| Contains more PhosphorusPhosphorus | +136.8% |
| Contains more SeleniumSelenium | +2325% |
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more PotassiumPotassium | +201.4% |
| Contains more IronIron | +1057.1% |
| Contains more CopperCopper | +547.1% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +768.8% |
| Contains more Vitamin B5Vitamin B5 | +12.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +24.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +252.2% |
| Contains more Vitamin B3Vitamin B3 | +410.1% |
| Contains more Vitamin B6Vitamin B6 | +373% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +114.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B2 | 0.278mg | 0.032mg | 19% |
| Vitamin B6 | 0.063mg | 0.298mg | 18% |
| Selenium | 9.7µg | 0.4µg | 17% |
| Protein | 10.19g | 2.05g | 16% |
| Phosphorus | 135mg | 57mg | 11% |
| Copper | 0.017mg | 0.11mg | 10% |
| Calcium | 110mg | 12mg | 10% |
| Iron | 0.07mg | 0.81mg | 9% |
| Fiber | 0g | 2.1g | 8% |
| Potassium | 141mg | 425mg | 8% |
| Manganese | 0.009mg | 0.2mg | 8% |
| Starch | 15.29g | 6% | |
| Vitamin B3 | 0.208mg | 1.061mg | 5% |
| Carbs | 3.6g | 17.49g | 5% |
| Vitamin B1 | 0.023mg | 0.081mg | 5% |
| Magnesium | 11mg | 23mg | 3% |
| Zinc | 0.52mg | 0.3mg | 2% |
| Folate | 7µg | 15µg | 2% |
| Vitamin K | 0µg | 2µg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B5 | 0.331mg | 0.295mg | 1% |
| Choline | 15.1mg | 12.1mg | 1% |
| Calories | 59kcal | 77kcal | 1% |
| Sodium | 36mg | 6mg | 1% |
| Fats | 0.39g | 0.09g | 0% |
| Net carbs | 3.6g | 15.39g | N/A |
| Sugar | 3.24g | 0.82g | N/A |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.025g | 0% |
| Monounsaturated fat | 0.053g | 0.002g | 0% |
| Polyunsaturated fat | 0.012g | 0.042g | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0g | 0.26g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +397.1% |
| Contains more FatsFats | +333.3% |
| Contains more CarbsCarbs | +385.8% |
| Contains more OtherOther | +55.6% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2550% |
| Contains less Sat. FatSaturated fat | -78.6% |
| Contains more Poly. FatPolyunsaturated fat | +250% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~0g