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  6. Sweet potato vs. Soy milk

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

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What are the differences between sweet potato and soy milk?

  • Sweet potato is higher in vitamin A, vitamin B6, fiber, vitamin B5, and potassium, yet soy milk is higher in selenium and polyunsaturated fat.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato has 5 times more fiber than soy milk. While sweet potato has 3g of fiber, soy milk has only 0.6g.
  • The glycemic index of soy milk is lower.

We used Sweet potato, raw, unprepared and Soymilk, original, and vanilla, unfortified types in this article.

Infographic

Sweet potato vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +185.6%
Contains more CopperCopper +18%
Contains more ZincZinc +150%
Contains more ManganeseManganese +15.7%
Contains more PhosphorusPhosphorus +10.6%
Contains more SeleniumSelenium +700%
~equal in Magnesium ~25mg
~equal in Iron ~0.64mg
~equal in Sodium ~51mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B5Vitamin B5 +114.5%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin B2Vitamin B2 +13.1%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +63.6%
Contains more CholineCholine +91.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.513mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Soy milk DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin B6 0.209mg 0.077mg 10%
Fiber 3g 0.6g 10%
Vitamin B5 0.8mg 0.373mg 9%
Selenium 0.6µg 4.8µg 8%
Potassium 337mg 118mg 6%
Polyunsaturated fat 0.014g 0.961g 6%
Carbs 20.12g 6.28g 5%
Starch 12.65g 5%
Protein 1.57g 3.27g 3%
Fats 0.05g 1.75g 3%
Vitamin C 2.4mg 0mg 3%
Copper 0.151mg 0.128mg 3%
Calories 86kcal 54kcal 2%
Folate 11µg 18µg 2%
Choline 12.3mg 23.6mg 2%
Manganese 0.258mg 0.223mg 2%
Vitamin B1 0.078mg 0.06mg 2%
Zinc 0.3mg 0.12mg 2%
Vitamin E 0.26mg 0.11mg 1%
Vitamin K 1.8µg 3µg 1%
Saturated fat 0.018g 0.205g 1%
Calcium 30mg 25mg 1%
Monounsaturated fat 0.001g 0.401g 1%
Fructose 0.7g 1%
Vitamin B2 0.061mg 0.069mg 1%
Phosphorus 47mg 52mg 1%
Net carbs 17.12g 5.68g N/A
Magnesium 25mg 25mg 0%
Iron 0.61mg 0.64mg 0%
Sugar 4.18g 3.99g N/A
Sodium 55mg 51mg 0%
Vitamin B3 0.557mg 0.513mg 0%
Tryptophan 0.031mg 0.038mg 0%
Threonine 0.083mg 0.108mg 0%
Isoleucine 0.055mg 0.114mg 0%
Leucine 0.092mg 0.186mg 0%
Lysine 0.066mg 0.131mg 0%
Methionine 0.029mg 0.027mg 0%
Phenylalanine 0.089mg 0.113mg 0%
Valine 0.086mg 0.117mg 0%
Histidine 0.031mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more CarbsCarbs +220.4%
Contains more OtherOther +50.8%
Contains more ProteinProtein +108.3%
Contains more FatsFats +3400%
Contains more WaterWater +13.9%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +40000%
Contains more Poly. FatPolyunsaturated fat +6764.3%

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.