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  6. Soy milk vs. Mashed potato

Soy milk vs. Mashed potato — In-Depth Nutrition Comparison

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How are soy milk and mashed potato different?

  • Soy milk has more copper, selenium, and manganese than mashed potato.
  • Daily need coverage for sodium for mashed potato is 11% higher.
  • Soy milk contains 8 times more sugar than mashed potato. While soy milk contains 3.99g of sugar, mashed potato contains only 0.5g.
  • Soy milk has a lower glycemic index (37) than mashed potato (87).

Soymilk, original, and vanilla, unfortified and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Soy milk vs Mashed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +38.9%
Contains more IronIron +106.5%
Contains more CopperCopper +265.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +127.6%
Contains more SeleniumSelenium +500%
Contains more PotassiumPotassium +142.4%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +13.5%

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.
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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +76.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +281.8%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +96.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Mashed potato DV% diff.
Sodium 51mg 306mg 11%
Copper 0.128mg 0.035mg 10%
Selenium 4.8µg 0.8µg 7%
Vitamin B5 0.373mg 7%
Manganese 0.223mg 0.098mg 5%
Vitamin A 0µg 43µg 5%
Potassium 118mg 286mg 5%
Starch 12.1g 5%
Vitamin B3 0.513mg 1.08mg 4%
Vitamin B1 0.06mg 0.015mg 4%
Vitamin B2 0.069mg 0.015mg 4%
Iron 0.64mg 0.31mg 4%
Fiber 0.6g 1.3g 3%
Vitamin B12 0µg 0.07µg 3%
Protein 3.27g 1.65g 3%
Carbs 6.28g 14.65g 3%
Polyunsaturated fat 0.961g 1.342g 3%
Vitamin B6 0.077mg 0.12mg 3%
Vitamin K 3µg 5.9µg 2%
Folate 18µg 9µg 2%
Choline 23.6mg 13.4mg 2%
Saturated fat 0.205g 0.577g 2%
Calories 54kcal 89kcal 2%
Magnesium 25mg 15mg 2%
Vitamin E 0.11mg 0.42mg 2%
Fats 1.75g 2.82g 2%
Phosphorus 52mg 59mg 1%
Zinc 0.12mg 0.22mg 1%
Calcium 25mg 18mg 1%
Monounsaturated fat 0.401g 0.72g 1%
Net carbs 5.68g 13.35g N/A
Sugar 3.99g 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +98.2%
Contains more FatsFats +61.1%
Contains more CarbsCarbs +133.3%
Contains more OtherOther +93.8%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +79.6%
Contains more Poly. FatPolyunsaturated fat +39.6%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.