Soy milk vs. Potato — In-Depth Nutrition Comparison
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Important differences between soy milk and potatoes
- Soy milk has more selenium and polyunsaturated fat; however, potatoes are richer in vitamin C, vitamin B6, potassium, and fiber.
- Potatoes' daily need coverage for vitamin C is 22% more.
- Soy milk contains 23 times more polyunsaturated fat than potatoes. Soy milk contains 0.961g of polyunsaturated fat, while potatoes contain 0.042g.
- Potatoes contain less sugar.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of soy milk is 37.
The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified and Potatoes, flesh, and skin, raw.
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 | +108.3% |
| Contains more CopperCopper | +16.4% |
| Contains more ManganeseManganese | +11.5% |
| Contains more SeleniumSelenium | +1100% |
| Contains more PotassiumPotassium | +260.2% |
| Contains more IronIron | +26.6% |
| Contains more ZincZinc | +150% |
| Contains less SodiumSodium | -88.2% |
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 EVitamin E | +1000% |
| Contains more Vitamin B2Vitamin B2 | +115.6% |
| Contains more Vitamin B5Vitamin B5 | +26.4% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +20% |
| Contains more CholineCholine | +95% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B3Vitamin B3 | +106.8% |
| Contains more Vitamin B6Vitamin B6 | +287% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.077mg | 0.298mg | 17% |
| Potassium | 118mg | 425mg | 9% |
| Selenium | 4.8µg | 0.4µg | 8% |
| Fiber | 0.6g | 2.1g | 6% |
| Starch | 15.29g | 6% | |
| Polyunsaturated fat | 0.961g | 0.042g | 6% |
| Carbs | 6.28g | 17.49g | 4% |
| Vitamin B2 | 0.069mg | 0.032mg | 3% |
| Vitamin B3 | 0.513mg | 1.061mg | 3% |
| Fats | 1.75g | 0.09g | 3% |
| Choline | 23.6mg | 12.1mg | 2% |
| Vitamin B5 | 0.373mg | 0.295mg | 2% |
| Copper | 0.128mg | 0.11mg | 2% |
| Zinc | 0.12mg | 0.3mg | 2% |
| Iron | 0.64mg | 0.81mg | 2% |
| Sodium | 51mg | 6mg | 2% |
| Protein | 3.27g | 2.05g | 2% |
| Vitamin B1 | 0.06mg | 0.081mg | 2% |
| Folate | 18µg | 15µg | 1% |
| Vitamin K | 3µg | 2µg | 1% |
| Saturated fat | 0.205g | 0.025g | 1% |
| Monounsaturated fat | 0.401g | 0.002g | 1% |
| Calories | 54kcal | 77kcal | 1% |
| Manganese | 0.223mg | 0.2mg | 1% |
| Vitamin E | 0.11mg | 0.01mg | 1% |
| Phosphorus | 52mg | 57mg | 1% |
| Calcium | 25mg | 12mg | 1% |
| Net carbs | 5.68g | 15.39g | N/A |
| Magnesium | 25mg | 23mg | 0% |
| Sugar | 3.99g | 0.82g | N/A |
| Tryptophan | 0.038mg | 0.021mg | 0% |
| Threonine | 0.108mg | 0.067mg | 0% |
| Isoleucine | 0.114mg | 0.066mg | 0% |
| Leucine | 0.186mg | 0.098mg | 0% |
| Lysine | 0.131mg | 0.107mg | 0% |
| Methionine | 0.027mg | 0.032mg | 0% |
| Phenylalanine | 0.113mg | 0.081mg | 0% |
| Valine | 0.117mg | 0.103mg | 0% |
| Histidine | 0.061mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.5% |
| Contains more FatsFats | +1844.4% |
| Contains more CarbsCarbs | +178.5% |
| Contains more OtherOther | +72.3% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19950% |
| Contains more Poly. FatPolyunsaturated fat | +2188.1% |
| Contains less Sat. FatSaturated fat | -87.8% |