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  6. Soy milk vs. Yam

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.

The food types used in this comparison are Soymilk, original and vanilla, unfortified and Yam, raw.

Infographic

Soy milk vs Yam 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
:
6
Yam
Yam
Contains more Calcium +47.1%
Contains more Iron +18.5%
Contains more Magnesium +19%
Contains more Selenium +585.7%
Contains more Potassium +591.5%
Contains less Sodium -82.4%
Contains more Zinc +100%
Contains more Copper +39.1%
Contains more Manganese +78%
Equal in Phosphorus - 55
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +47.1%
Contains more Iron +18.5%
Contains more Magnesium +19%
Contains more Selenium +585.7%
Contains more Potassium +591.5%
Contains less Sodium -82.4%
Contains more Zinc +100%
Contains more Copper +39.1%
Contains more Manganese +78%
Equal in Phosphorus - 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
Yam
Yam
Contains more Vitamin B2 +115.6%
Contains more Vitamin B5 +18.8%
Contains more Vitamin K +30.4%
Contains more Vitamin A +4500%
Contains more Vitamin E +218.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +280.5%
Contains more Folate +27.8%
Equal in Vitamin B3 - 0.552
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B2 +115.6%
Contains more Vitamin B5 +18.8%
Contains more Vitamin K +30.4%
Contains more Vitamin A +4500%
Contains more Vitamin E +218.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +280.5%
Contains more Folate +27.8%
Equal in Vitamin B3 - 0.552

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
3
:
2
Yam
Yam
Contains more Protein +113.7%
Contains more Fats +929.4%
Contains more Water +26.5%
Contains more Carbs +343.9%
Contains more Other +26.2%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +113.7%
Contains more Fats +929.4%
Contains more Water +26.5%
Contains more Carbs +343.9%
Contains more Other +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +6583.3%
Contains more Polyunsaturated fat +1164.5%
Contains less Saturated Fat -82%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +6583.3%
Contains more Polyunsaturated fat +1164.5%
Contains less Saturated Fat -82%

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

All nutrients comparison - raw data values

Nutrient Soy milk Yam Opinion
Net carbs 5.68g 23.78g Yam
Protein 3.27g 1.53g Soy milk
Fats 1.75g 0.17g Soy milk
Carbs 6.28g 27.88g Yam
Calories 54kcal 118kcal Yam
Sugar 3.99g 0.5g Yam
Fiber 0.6g 4.1g Yam
Calcium 25mg 17mg Soy milk
Iron 0.64mg 0.54mg Soy milk
Magnesium 25mg 21mg Soy milk
Phosphorus 52mg 55mg Yam
Potassium 118mg 816mg Yam
Sodium 51mg 9mg Yam
Zinc 0.12mg 0.24mg Yam
Copper 0.128mg 0.178mg Yam
Manganese 0.223mg 0.397mg Yam
Selenium 4.8µg 0.7µg Soy milk
Vitamin A 3IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.11mg 0.35mg Yam
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.06mg 0.112mg Yam
Vitamin B2 0.069mg 0.032mg Soy milk
Vitamin B3 0.513mg 0.552mg Yam
Vitamin B5 0.373mg 0.314mg Soy milk
Vitamin B6 0.077mg 0.293mg Yam
Folate 18µg 23µg Yam
Vitamin K 3µg 2.3µg Soy milk
Tryptophan 0.038mg 0.012mg Soy milk
Threonine 0.108mg 0.054mg Soy milk
Isoleucine 0.114mg 0.052mg Soy milk
Leucine 0.186mg 0.096mg Soy milk
Lysine 0.131mg 0.059mg Soy milk
Methionine 0.027mg 0.021mg Soy milk
Phenylalanine 0.113mg 0.071mg Soy milk
Valine 0.117mg 0.062mg Soy milk
Histidine 0.061mg 0.034mg Soy milk
Saturated Fat 0.205g 0.037g Yam
Monounsaturated Fat 0.401g 0.006g Soy milk
Polyunsaturated fat 0.961g 0.076g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Yam
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
19%
Yam
Minerals Daily Need Coverage Score
19%
Soy milk
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.168g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.6)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 14)
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.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.