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  6. Soy milk vs. Sweet potato

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

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What are the differences between soy milk and sweet potato?

  • Soy milk is higher in selenium and polyunsaturated fat, yet sweet potato is higher in vitamin A, vitamin B6, fiber, vitamin B5, and potassium.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Soy milk has 69 times more polyunsaturated fat than sweet potato. While soy milk has 0.961g of polyunsaturated fat, sweet potato has only 0.014g.
  • The glycemic index of soy milk is lower.

We used Soymilk, original, and vanilla, unfortified and Sweet potato, raw, unprepared types in this article.

Infographic

Soy milk vs Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more SeleniumSelenium +700%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +185.6%
Contains more CopperCopper +18%
Contains more ZincZinc +150%
Contains more ManganeseManganese +15.7%
~equal in Magnesium ~25mg
~equal in Iron ~0.61mg
~equal in Phosphorus ~47mg
~equal in Sodium ~55mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B2Vitamin B2 +13.1%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +63.6%
Contains more CholineCholine +91.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B5Vitamin B5 +114.5%
Contains more Vitamin B6Vitamin B6 +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.557mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin B6 0.077mg 0.209mg 10%
Fiber 0.6g 3g 10%
Vitamin B5 0.373mg 0.8mg 9%
Selenium 4.8µg 0.6µg 8%
Potassium 118mg 337mg 6%
Polyunsaturated fat 0.961g 0.014g 6%
Carbs 6.28g 20.12g 5%
Starch 12.65g 5%
Protein 3.27g 1.57g 3%
Fats 1.75g 0.05g 3%
Vitamin C 0mg 2.4mg 3%
Copper 0.128mg 0.151mg 3%
Calories 54kcal 86kcal 2%
Folate 18µg 11µg 2%
Choline 23.6mg 12.3mg 2%
Manganese 0.223mg 0.258mg 2%
Vitamin B1 0.06mg 0.078mg 2%
Zinc 0.12mg 0.3mg 2%
Vitamin E 0.11mg 0.26mg 1%
Vitamin K 3µg 1.8µg 1%
Saturated fat 0.205g 0.018g 1%
Calcium 25mg 30mg 1%
Monounsaturated fat 0.401g 0.001g 1%
Fructose 0.7g 1%
Vitamin B2 0.069mg 0.061mg 1%
Phosphorus 52mg 47mg 1%
Net carbs 5.68g 17.12g N/A
Magnesium 25mg 25mg 0%
Iron 0.64mg 0.61mg 0%
Sugar 3.99g 4.18g N/A
Sodium 51mg 55mg 0%
Vitamin B3 0.513mg 0.557mg 0%
Tryptophan 0.038mg 0.031mg 0%
Threonine 0.108mg 0.083mg 0%
Isoleucine 0.114mg 0.055mg 0%
Leucine 0.186mg 0.092mg 0%
Lysine 0.131mg 0.066mg 0%
Methionine 0.027mg 0.029mg 0%
Phenylalanine 0.113mg 0.089mg 0%
Valine 0.117mg 0.086mg 0%
Histidine 0.061mg 0.031mg 0%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +108.3%
Contains more FatsFats +3400%
Contains more WaterWater +13.9%
Contains more CarbsCarbs +220.4%
Contains more OtherOther +50.8%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +40000%
Contains more Poly. FatPolyunsaturated fat +6764.3%
Contains less Sat. FatSaturated fat -91.2%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.