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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 RAE, Vitamin B6, Fiber, Vitamin B5, and Potassium.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% 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.

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.
Soy milk
Soy milk
4
:
5
Sweet potato
Sweet potato
Contains more Phosphorus +10.6%
Contains more Selenium +700%
Contains more Calcium +20%
Contains more Potassium +185.6%
Contains more Zinc +150%
Contains more Copper +18%
Contains more Manganese +15.7%
Equal in Iron - 0.61
Equal in Magnesium - 25
Equal in Phosphorus - 47
Equal in Sodium - 55
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Phosphorus +10.6%
Contains more Selenium +700%
Contains more Calcium +20%
Contains more Potassium +185.6%
Contains more Zinc +150%
Contains more Copper +18%
Contains more Manganese +15.7%
Equal in Iron - 0.61
Equal in Magnesium - 25
Equal in Phosphorus - 47
Equal in Sodium - 55

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
3
:
7
Sweet potato
Sweet potato
Contains more Vitamin B2 +13.1%
Contains more Folate +63.6%
Contains more Vitamin K +66.7%
Contains more Vitamin A +472800%
Contains more Vitamin E +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30%
Contains more Vitamin B5 +114.5%
Contains more Vitamin B6 +171.4%
Equal in Vitamin B3 - 0.557
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin B2 +13.1%
Contains more Folate +63.6%
Contains more Vitamin K +66.7%
Contains more Vitamin A +472800%
Contains more Vitamin E +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30%
Contains more Vitamin B5 +114.5%
Contains more Vitamin B6 +171.4%
Equal in Vitamin B3 - 0.557

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
3
:
2
Sweet potato
Sweet potato
Contains more Protein +108.3%
Contains more Fats +3400%
Contains more Water +13.9%
Contains more Carbs +220.4%
Contains more Other +50.8%
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
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +108.3%
Contains more Fats +3400%
Contains more Water +13.9%
Contains more Carbs +220.4%
Contains more Other +50.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +40000%
Contains more Polyunsaturated fat +6764.3%
Contains less Saturated Fat -91.2%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +40000%
Contains more Polyunsaturated fat +6764.3%
Contains less Saturated Fat -91.2%

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 Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Sweet potato Opinion
Net carbs 5.68g 17.12g Sweet potato
Protein 3.27g 1.57g Soy milk
Fats 1.75g 0.05g Soy milk
Carbs 6.28g 20.12g Sweet potato
Calories 54kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 3.99g 4.18g Soy milk
Fiber 0.6g 3g Sweet potato
Calcium 25mg 30mg Sweet potato
Iron 0.64mg 0.61mg Soy milk
Magnesium 25mg 25mg
Phosphorus 52mg 47mg Soy milk
Potassium 118mg 337mg Sweet potato
Sodium 51mg 55mg Soy milk
Zinc 0.12mg 0.3mg Sweet potato
Copper 0.128mg 0.151mg Sweet potato
Manganese 0.223mg 0.258mg Sweet potato
Selenium 4.8µg 0.6µg Soy milk
Vitamin A 3IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0.11mg 0.26mg Sweet potato
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0.06mg 0.078mg Sweet potato
Vitamin B2 0.069mg 0.061mg Soy milk
Vitamin B3 0.513mg 0.557mg Sweet potato
Vitamin B5 0.373mg 0.8mg Sweet potato
Vitamin B6 0.077mg 0.209mg Sweet potato
Folate 18µg 11µg Soy milk
Vitamin K 3µg 1.8µg Soy milk
Tryptophan 0.038mg 0.031mg Soy milk
Threonine 0.108mg 0.083mg Soy milk
Isoleucine 0.114mg 0.055mg Soy milk
Leucine 0.186mg 0.092mg Soy milk
Lysine 0.131mg 0.066mg Soy milk
Methionine 0.027mg 0.029mg Sweet potato
Phenylalanine 0.113mg 0.089mg Soy milk
Valine 0.117mg 0.086mg Soy milk
Histidine 0.061mg 0.031mg Soy milk
Saturated Fat 0.205g 0.018g Sweet potato
Monounsaturated Fat 0.401g 0.001g Soy milk
Polyunsaturated fat 0.961g 0.014g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Sweet 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
85%
Sweet potato
Minerals Daily Need Coverage Score
19%
Soy milk
20%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.187g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.6)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.