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  6. Sweet potato vs. Soybean raw

Sweet potato vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and soybean raw

  • Sweet potato is higher in vitamin A, yet soybean raw is higher in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, and potassium.
  • Sweet potato covers your daily vitamin A needs 283% more than soybean raw.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Soybeans, mature seeds, raw.

Infographic

Sweet potato vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +823.3%
Contains more PotassiumPotassium +433.2%
Contains more IronIron +2473.8%
Contains more CopperCopper +998%
Contains more ZincZinc +1530%
Contains more PhosphorusPhosphorus +1397.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +875.6%
Contains more SeleniumSelenium +2866.7%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B1Vitamin B1 +1020.5%
Contains more Vitamin B2Vitamin B2 +1326.2%
Contains more Vitamin B3Vitamin B3 +191.4%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +3309.1%
Contains more CholineCholine +842.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Soybean raw DV% diff.
Iron 0.61mg 15.7mg 189%
Copper 0.151mg 1.658mg 167%
Manganese 0.258mg 2.517mg 98%
Phosphorus 47mg 704mg 94%
Folate 11µg 375µg 91%
Vitamin A 709µg 1µg 79%
Polyunsaturated fat 0.014g 11.255g 75%
Protein 1.57g 36.49g 70%
Vitamin B1 0.078mg 0.874mg 66%
Vitamin B2 0.061mg 0.87mg 62%
Magnesium 25mg 280mg 61%
Potassium 337mg 1797mg 43%
Zinc 0.3mg 4.89mg 42%
Vitamin K 1.8µg 47µg 38%
Fats 0.05g 19.94g 31%
Selenium 0.6µg 17.8µg 31%
Fiber 3g 9.3g 25%
Calcium 30mg 277mg 25%
Choline 12.3mg 115.9mg 19%
Calories 86kcal 446kcal 18%
Saturated fat 0.018g 2.884g 13%
Vitamin B6 0.209mg 0.377mg 13%
Monounsaturated fat 0.001g 4.404g 11%
Vitamin B3 0.557mg 1.623mg 7%
Starch 12.65g 5%
Vitamin E 0.26mg 0.85mg 4%
Vitamin C 2.4mg 6mg 4%
Carbs 20.12g 30.16g 3%
Sodium 55mg 2mg 2%
Fructose 0.7g 1%
Net carbs 17.12g 20.86g N/A
Sugar 4.18g 7.33g N/A
Vitamin B5 0.8mg 0.793mg 0%
Tryptophan 0.031mg 0.591mg 0%
Threonine 0.083mg 1.766mg 0%
Isoleucine 0.055mg 1.971mg 0%
Leucine 0.092mg 3.309mg 0%
Lysine 0.066mg 2.706mg 0%
Methionine 0.029mg 0.547mg 0%
Phenylalanine 0.089mg 2.122mg 0%
Valine 0.086mg 2.029mg 0%
Histidine 0.031mg 1.097mg 0%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +804.9%
Contains more ProteinProtein +2224.2%
Contains more FatsFats +39780%
Contains more CarbsCarbs +49.9%
Contains more OtherOther +396.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +440300%
Contains more Poly. FatPolyunsaturated fat +80292.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.