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