Soy Milk vs. Russet Potato
Nutrition comparison of Soy Milk and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and russet potato:
- Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6, however, soy milk contains more riboflavin and Vitamin B12.
- Russet potato is an excellent source of potassium.
- Soy milk has 73% less carbohydrates than russet potato.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy milk has 46% less calories than russet potato - russet potato has 79 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Russet Potato | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 46% | 89% |
| Fat | 31% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 73% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Russet potato has 550% more dietary fiber than soy milk - russet potato has 1.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Russet potato and soy milk contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Russet potato and soy milk contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both russet potato and soy milk are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than soy milk - russet potato has 5.7mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than russet potato - soy milk has 55ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than russet potato - soy milk has 3.7iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and soy milk contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Russet potato and soy milk contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6, however, soy milk contains more riboflavin and Vitamin B12. Both soy milk and russet potato contain significant amounts of folate.
| Soy Milk | Russet Potato | |
|---|---|---|
| Thiamin | 0.029 MG | 0.082 MG |
| Riboflavin | 0.184 MG | 0.033 MG |
| Niacin | 0.425 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 0.031 MG | 0.345 MG |
| Folate | 9 UG | 14 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 846% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Russet potato has 105% more iron than soy milk - russet potato has 0.86mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 242% more potassium than soy milk - russet potato has 417mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Soy Milk | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.01 G |
| Total | 0.075 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than russet potato per 100 grams.
| Soy Milk | Russet Potato | |
|---|---|---|
| linoleic acid | 0.584 G | 0.032 G |
| Total | 0.584 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Soy Milk g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or soy milk contain more calories in 100 grams?Soy milk has 50% less calories than russet potato - russet potato has 79 calories in 100g and soy milk has 43 calories.
Does russet potato or soy milk have more carbohydrates?
By weight, soy milk has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does russet potato or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 850% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does russet potato or soy milk contain more potassium?
Russet potato is a rich source of potassium and it has 240% more potassium than soy milk - russet potato has 417mg of potassium in 100 grams and soy milk has 122mg of potassium.