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  6. Soy milk vs. Potato

Soy milk vs. Potato — In-Depth Nutrition Comparison

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Important differences between Soy milk and Potato

  • Soy milk has more Selenium, and Polyunsaturated fat, however, Potato is richer in Vitamin C, Vitamin B6, Potassium, and Fiber.
  • Potato's daily need coverage for Vitamin C is 22% more.
  • Soy milk contains 23 times more Polyunsaturated fat than Potato. Soy milk contains 0.961g of Polyunsaturated fat, while Potato contains 0.042g.
  • Potato contains less Sugar.

The food varieties used in the comparison are Soymilk, original and vanilla, unfortified and Potatoes, flesh and skin, raw.

Infographic

Soy milk 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.
Soy milk
Soy milk
5
:
5
Potato
Potato
Contains more Calcium +108.3%
Contains more Copper +16.4%
Contains more Manganese +11.5%
Contains more Selenium +1100%
Contains more Iron +26.6%
Contains more Potassium +260.2%
Contains less Sodium -88.2%
Contains more Zinc +150%
Equal in Magnesium - 23
Equal in Phosphorus - 57
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +108.3%
Contains more Copper +16.4%
Contains more Manganese +11.5%
Contains more Selenium +1100%
Contains more Iron +26.6%
Contains more Potassium +260.2%
Contains less Sodium -88.2%
Contains more Zinc +150%
Equal in Magnesium - 23
Equal in Phosphorus - 57

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.
Soy milk
Soy milk
6
:
4
Potato
Potato
Contains more Vitamin A +50%
Contains more Vitamin E +1000%
Contains more Vitamin B2 +115.6%
Contains more Vitamin B5 +26.4%
Contains more Folate +20%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B3 +106.8%
Contains more Vitamin B6 +287%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
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 +50%
Contains more Vitamin E +1000%
Contains more Vitamin B2 +115.6%
Contains more Vitamin B5 +26.4%
Contains more Folate +20%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B3 +106.8%
Contains more Vitamin B6 +287%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
3
:
2
Potato
Potato
Contains more Protein +59.5%
Contains more Fats +1844.4%
Contains more Water +11.1%
Contains more Carbs +178.5%
Contains more Other +72.3%
Equal in Water - 79.25
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +59.5%
Contains more Fats +1844.4%
Contains more Water +11.1%
Contains more Carbs +178.5%
Contains more Other +72.3%
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +19950%
Contains more Polyunsaturated fat +2188.1%
Contains less Saturated Fat -87.8%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +19950%
Contains more Polyunsaturated fat +2188.1%
Contains less Saturated Fat -87.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Potato Opinion
Net carbs 5.68g 15.39g Potato
Protein 3.27g 2.05g Soy milk
Fats 1.75g 0.09g Soy milk
Carbs 6.28g 17.49g Potato
Calories 54kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 3.99g 0.82g Potato
Fiber 0.6g 2.1g Potato
Calcium 25mg 12mg Soy milk
Iron 0.64mg 0.81mg Potato
Magnesium 25mg 23mg Soy milk
Phosphorus 52mg 57mg Potato
Potassium 118mg 425mg Potato
Sodium 51mg 6mg Potato
Zinc 0.12mg 0.3mg Potato
Copper 0.128mg 0.11mg Soy milk
Manganese 0.223mg 0.2mg Soy milk
Selenium 4.8µg 0.4µg Soy milk
Vitamin A 3IU 2IU Soy milk
Vitamin E 0.11mg 0.01mg Soy milk
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.06mg 0.081mg Potato
Vitamin B2 0.069mg 0.032mg Soy milk
Vitamin B3 0.513mg 1.061mg Potato
Vitamin B5 0.373mg 0.295mg Soy milk
Vitamin B6 0.077mg 0.298mg Potato
Folate 18µg 15µg Soy milk
Vitamin K 3µg 2µg Soy milk
Tryptophan 0.038mg 0.021mg Soy milk
Threonine 0.108mg 0.067mg Soy milk
Isoleucine 0.114mg 0.066mg Soy milk
Leucine 0.186mg 0.098mg Soy milk
Lysine 0.131mg 0.107mg Soy milk
Methionine 0.027mg 0.032mg Potato
Phenylalanine 0.113mg 0.081mg Soy milk
Valine 0.117mg 0.103mg Soy milk
Histidine 0.061mg 0.035mg Soy milk
Saturated Fat 0.205g 0.025g Potato
Monounsaturated Fat 0.401g 0.002g Soy milk
Polyunsaturated fat 0.961g 0.042g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk 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
9%
Soy milk
18%
Potato
Minerals Daily Need Coverage Score
19%
Soy milk
19%
Potato

Comparison summary

Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 49)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.17g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.18g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.