Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Significant differences between sweet potato and soy sauce

  • Sweet potato has more vitamin A, copper, vitamin B5, and fiber; however, soy sauce is richer in manganese, phosphorus, magnesium, iron, and vitamin B3.
  • Sweet potato covers your daily vitamin A needs 284% more than soy sauce.
  • Soy sauce has 4 times less fiber than sweet potato. Sweet potato has 3g of fiber, while soy sauce has 0.8g.
  • Sweet potato contains less sodium.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of soy sauce is 15.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Soy sauce made from soy and wheat (shoyu).

Infographic

Sweet potato vs Soy sauce 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% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +251.2%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +196%
Contains more PotassiumPotassium +29.1%
Contains more IronIron +137.7%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +253.2%
Contains more ManganeseManganese +294.6%
~equal in Calcium ~33mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +136.4%
Contains more Vitamin B5Vitamin B5 +169.4%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +170.5%
Contains more Vitamin B3Vitamin B3 +294.3%
Contains more FolateFolate +27.3%
Contains more CholineCholine +48.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more CarbsCarbs +308.1%
Contains more ProteinProtein +418.5%
Contains more FatsFats +1040%
Contains more OtherOther +1452%
~equal in Water ~71.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +8700%
Contains more Poly. FatPolyunsaturated fat +1778.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2420%
Contains more GlucoseGlucose +220%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Soy sauce
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Soy sauce DV% diff.
Sodium 55mg 5493mg 236%
Vitamin A 709µg 0µg 79%
Manganese 0.258mg 1.018mg 33%
Phosphorus 47mg 166mg 17%
Protein 1.57g 8.14g 13%
Magnesium 25mg 74mg 12%
Copper 0.151mg 0.043mg 12%
Iron 0.61mg 1.45mg 11%
Vitamin B5 0.8mg 0.297mg 10%
Vitamin B3 0.557mg 2.196mg 10%
Fiber 3g 0.8g 9%
Vitamin B2 0.061mg 0.165mg 8%
Zinc 0.3mg 0.87mg 5%
Starch 12.65g 5%
Vitamin B6 0.209mg 0.148mg 5%
Carbs 20.12g 4.93g 5%
Vitamin B1 0.078mg 0.033mg 4%
Potassium 337mg 435mg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin K 1.8µg 0µg 2%
Polyunsaturated fat 0.014g 0.263g 2%
Calories 86kcal 53kcal 2%
Vitamin E 0.26mg 0mg 2%
Fructose 0.7g 0g 1%
Fats 0.05g 0.57g 1%
Folate 11µg 14µg 1%
Choline 12.3mg 18.3mg 1%
Net carbs 17.12g 4.13g N/A
Calcium 30mg 33mg 0%
Sugar 4.18g 0.4g N/A
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.018g 0.073g 0%
Monounsaturated fat 0.001g 0.088g 0%
Tryptophan 0.031mg 0.096mg 0%
Threonine 0.083mg 0.271mg 0%
Isoleucine 0.055mg 0.318mg 0%
Leucine 0.092mg 0.537mg 0%
Lysine 0.066mg 0.381mg 0%
Methionine 0.029mg 0.097mg 0%
Phenylalanine 0.089mg 0.353mg 0%
Valine 0.086mg 0.332mg 0%
Histidine 0.031mg 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sweet potato
12%
Soy sauce
Minerals Daily Need Coverage Score
20%
Sweet potato
112%
Soy sauce

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 5438mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.055g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.2)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 3.78g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.