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Yogurt vs. Potato pancake — In-Depth Nutrition Comparison

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How are yogurt and potato pancake different?

  • Yogurt is richer in vitamin B12, while potato pancake is higher in vitamin C, vitamin B6, iron, copper, potassium, and fiber.
  • Potato pancake covers your daily need for sodium, 32% more than yogurt.
  • Yogurt contains 3 times more vitamin B12 than potato pancake. Yogurt contains 0.75µg of vitamin B12, while potato pancake contains 0.29µg.
  • Yogurt is lower in cholesterol.

Yogurt, Greek, plain, nonfat and Potato pancakes types were used in this article.

Infographic

Yogurt vs Potato pancake 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more CalciumCalcium +243.8%
Contains less SodiumSodium -95.3%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +341.1%
Contains more IronIron +2285.7%
Contains more CopperCopper +958.8%
Contains more ZincZinc +34.6%
Contains more ManganeseManganese +2788.9%
~equal in Phosphorus ~128mg
~equal in Selenium ~8.9µg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin B2Vitamin B2 +60.7%
Contains more Vitamin B12Vitamin B12 +158.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +587%
Contains more Vitamin B3Vitamin B3 +703.8%
Contains more Vitamin B5Vitamin B5 +128.7%
Contains more Vitamin B6Vitamin B6 +611.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +485.7%
Contains more CholineCholine +391.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +67.6%
Contains more WaterWater +78.1%
Contains more FatsFats +3684.6%
Contains more CarbsCarbs +672.5%
Contains more OtherOther +397.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +6937.7%
Contains more Poly. FatPolyunsaturated fat +62533.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
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
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
Contains more LactoseLactose +8366.7%
Contains more GalactoseGalactose +2233.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

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 pancake
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yogurt Potato pancake DV% diff.
Polyunsaturated fat 0.012g 7.516g 50%
Sodium 36mg 764mg 32%
Vitamin C 0mg 27.6mg 31%
Cholesterol 5mg 95mg 30%
Vitamin B6 0.063mg 0.448mg 30%
Fats 0.39g 14.76g 22%
Iron 0.07mg 1.67mg 20%
Vitamin B12 0.75µg 0.29µg 19%
Copper 0.017mg 0.18mg 18%
Potassium 141mg 622mg 14%
Fiber 0g 3.3g 13%
Vitamin B1 0.023mg 0.158mg 11%
Manganese 0.009mg 0.26mg 11%
Choline 15.1mg 74.2mg 11%
Saturated fat 0.117g 2.496g 11%
Calories 59kcal 268kcal 10%
Folate 7µg 41µg 9%
Starch 20.88g 9%
Vitamin B5 0.331mg 0.757mg 9%
Monounsaturated fat 0.053g 3.73g 9%
Vitamin B3 0.208mg 1.672mg 9%
Protein 10.19g 6.08g 8%
Vitamin B2 0.278mg 0.173mg 8%
Carbs 3.6g 27.81g 8%
Calcium 110mg 32mg 8%
Magnesium 11mg 36mg 6%
Vitamin A 1µg 32µg 3%
Zinc 0.52mg 0.7mg 2%
Vitamin K 0µg 2.7µg 2%
Vitamin D 0µg 0.3µg 2%
Selenium 9.7µg 8.9µg 1%
Fructose 0g 0.56g 1%
Vitamin E 0.01mg 0.23mg 1%
Phosphorus 135mg 128mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 3.6g 24.51g N/A
Sugar 3.24g 1.79g N/A
Trans fat 0.006g N/A
Tryptophan 0.087mg 0%
Threonine 0.24mg 0%
Isoleucine 0.28mg 0%
Leucine 0.442mg 0%
Lysine 0.389mg 0%
Methionine 0.137mg 0%
Phenylalanine 0.3mg 0%
Valine 0.369mg 0%
Histidine 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

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

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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
17%
Yogurt
37%
Potato pancake
Minerals Daily Need Coverage Score
19%
Yogurt
47%
Potato pancake

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 728mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 2.379g)
Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 19)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $2.6)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.