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Yogurt vs. Potato salad — In-Depth Nutrition Comparison

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Significant differences between yogurt and potato salad

  • Yogurt has more vitamin B12, vitamin B2, phosphorus, selenium, and calcium; however, potato salad is richer in copper, vitamin C, and iron.
  • Yogurt covers your daily vitamin B12 needs 31% more than potato salad.
  • Potato salad has 6 times less calcium than yogurt. Yogurt has 110mg of calcium, while potato salad has 19mg.
  • Yogurt contains less cholesterol.
  • Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of yogurt is 19.

Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Potato salad, home-prepared.

Infographic

Yogurt vs Potato salad 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
5
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CalciumCalcium +478.9%
Contains more ZincZinc +67.7%
Contains more PhosphorusPhosphorus +159.6%
Contains less SodiumSodium -93.2%
Contains more SeleniumSelenium +136.6%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +828.6%
Contains more CopperCopper +594.1%
Contains more ManganeseManganese +1022.2%

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
4
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +363.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B1Vitamin B1 +234.8%
Contains more Vitamin B3Vitamin B3 +327.9%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin B6Vitamin B6 +123.8%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~7µg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +280.2%
Contains more WaterWater +12%
Contains more FatsFats +2002.6%
Contains more CarbsCarbs +210.3%
Contains more OtherOther +170.8%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +4579.2%
Contains more Poly. FatPolyunsaturated fat +31041.7%

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

All nutrients comparison - raw data values

Nutrient Yogurt Potato salad DV% diff.
Vitamin B12 0.75µg 0µg 31%
Polyunsaturated fat 0.012g 3.737g 25%
Cholesterol 5mg 68mg 21%
Sodium 36mg 529mg 21%
Vitamin B2 0.278mg 0.06mg 17%
Protein 10.19g 2.68g 15%
Fats 0.39g 8.2g 12%
Phosphorus 135mg 52mg 12%
Copper 0.017mg 0.118mg 11%
Vitamin C 0mg 10mg 11%
Selenium 9.7µg 4.1µg 10%
Calcium 110mg 19mg 9%
Iron 0.07mg 0.65mg 7%
Vitamin B6 0.063mg 0.141mg 6%
Saturated fat 0.117g 1.429g 6%
Monounsaturated fat 0.053g 2.48g 6%
Fiber 0g 1.3g 5%
Vitamin B1 0.023mg 0.077mg 5%
Vitamin B5 0.331mg 0.534mg 4%
Vitamin B3 0.208mg 0.89mg 4%
Calories 59kcal 143kcal 4%
Manganese 0.009mg 0.101mg 4%
Choline 15.1mg 3%
Vitamin A 1µg 32µg 3%
Carbs 3.6g 11.17g 3%
Potassium 141mg 254mg 3%
Zinc 0.52mg 0.31mg 2%
Magnesium 11mg 15mg 1%
Net carbs 3.6g 9.87g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Trans fat 0.006g N/A
Folate 7µg 7µg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%
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 salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
19%
Yogurt
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 63mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 493mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 1.312g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2.6)
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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.