Soy milk vs. Yam — In-Depth Nutrition Comparison
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Differences between soy milk and yam
- Soy milk is higher in selenium and polyunsaturated fat; however, yam is richer in potassium, vitamin C, vitamin B6, fiber, manganese, and copper.
- Yam's daily need coverage for potassium is 21% higher.
- Soy milk has 13 times more polyunsaturated fat than yam. While soy milk has 0.961g of polyunsaturated fat, yam has only 0.076g.
- Yam has less sugar.
- Soy milk has a lower glycemic index (37) than yam (51).
The food types used in this comparison are Soymilk, original, and vanilla, unfortified and Yam, raw.
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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 MagnesiumMagnesium | +19% |
| Contains more CalciumCalcium | +47.1% |
| Contains more IronIron | +18.5% |
| Contains more SeleniumSelenium | +585.7% |
| Contains more PotassiumPotassium | +591.5% |
| Contains more CopperCopper | +39.1% |
| Contains more ZincZinc | +100% |
| Contains less SodiumSodium | -82.4% |
| Contains more ManganeseManganese | +78% |
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 B2Vitamin B2 | +115.6% |
| Contains more Vitamin B5Vitamin B5 | +18.8% |
| Contains more Vitamin KVitamin K | +30.4% |
| Contains more CholineCholine | +43% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +218.2% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B6Vitamin B6 | +280.5% |
| Contains more FolateFolate | +27.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 118mg | 816mg | 21% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.077mg | 0.293mg | 17% |
| Fiber | 0.6g | 4.1g | 14% |
| Manganese | 0.223mg | 0.397mg | 8% |
| Carbs | 6.28g | 27.88g | 7% |
| Selenium | 4.8µg | 0.7µg | 7% |
| Copper | 0.128mg | 0.178mg | 6% |
| Polyunsaturated fat | 0.961g | 0.076g | 6% |
| Vitamin B1 | 0.06mg | 0.112mg | 4% |
| Vitamin B2 | 0.069mg | 0.032mg | 3% |
| Protein | 3.27g | 1.53g | 3% |
| Calories | 54kcal | 118kcal | 3% |
| Sodium | 51mg | 9mg | 2% |
| Fats | 1.75g | 0.17g | 2% |
| Vitamin E | 0.11mg | 0.35mg | 2% |
| Zinc | 0.12mg | 0.24mg | 1% |
| Vitamin B5 | 0.373mg | 0.314mg | 1% |
| Monounsaturated fat | 0.401g | 0.006g | 1% |
| Saturated fat | 0.205g | 0.037g | 1% |
| Choline | 23.6mg | 16.5mg | 1% |
| Vitamin K | 3µg | 2.3µg | 1% |
| Folate | 18µg | 23µg | 1% |
| Magnesium | 25mg | 21mg | 1% |
| Calcium | 25mg | 17mg | 1% |
| Iron | 0.64mg | 0.54mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 5.68g | 23.78g | N/A |
| Sugar | 3.99g | 0.5g | N/A |
| Phosphorus | 52mg | 55mg | 0% |
| Vitamin B3 | 0.513mg | 0.552mg | 0% |
| Tryptophan | 0.038mg | 0.012mg | 0% |
| Threonine | 0.108mg | 0.054mg | 0% |
| Isoleucine | 0.114mg | 0.052mg | 0% |
| Leucine | 0.186mg | 0.096mg | 0% |
| Lysine | 0.131mg | 0.059mg | 0% |
| Methionine | 0.027mg | 0.021mg | 0% |
| Phenylalanine | 0.113mg | 0.071mg | 0% |
| Valine | 0.117mg | 0.062mg | 0% |
| Histidine | 0.061mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +113.7% |
| Contains more FatsFats | +929.4% |
| Contains more WaterWater | +26.5% |
| Contains more CarbsCarbs | +343.9% |
| Contains more OtherOther | +26.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6583.3% |
| Contains more Poly. FatPolyunsaturated fat | +1164.5% |
| Contains less Sat. FatSaturated fat | -82% |