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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
9%
Minerals Daily Need Coverage Score
26%
19%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.168g)
Which food is cheaper?
Yam is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Soy milk is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.