Almond Milk vs. Sweet Potatoes
Nutrition comparison of Almond Milk and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and sweet potatoes:
- Almond milk has 14.3 times less carbohydrates than sweet potato.
- Almond milk has signficantly less calories than sweet potato.
- Almond milk has signficantly more Vitamin E than sweet potato.
- Almond milk is an excellent source of calcium.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has signficantly less calories than sweet potato - sweet potato has 86 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Almond milk has a macronutrient ratio of 10:34:56 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Sweet Potatoes | |
|---|---|---|
| Protein | 10% | 7% |
| Carbohydrates | 34% | 92% |
| Fat | 56% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has 14.3 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in almond milk comprise of 75% sugar, 19% dietary fiber and 6% starch.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 14 times more dietary fiber than almond milk - sweet potato has 3g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Sweet potatoes and almond milk contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Sweet potatoes and almond milk contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both sweet potatoes and almond milk are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than almond milk - sweet potato has 2.4mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than almond milk - sweet potato has 709ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than sweet potato - almond milk has 41iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Sweet potatoes and almond milk contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | 0.01 MG | 0.061 MG |
| Niacin | 0.07 MG | 0.557 MG |
| Pantothenic acid | 0.01 MG | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | 1 UG | 11 UG |
Minerals
calcium
Almond milk is an excellent source of calcium and it has 513% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Sweet potatoes and almond milk contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 403% more potassium than almond milk - sweet potato has 337mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond milk has more linoleic acid than sweet potato per 100 grams.
| Almond Milk | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.013 G |
| Total | 0.253 G | 0.013 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Almond Milk g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or almond milk contain more calories in 100 grams?Almond milk has signficantly less calories than sweet potato - sweet potato has 86 calories in 100g and almond milk has 15 calories.
Does sweet potatoes or almond milk have more carbohydrates?
By weight, almond milk has 14.3 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in almond milk comprise of 80% sugar, 20% dietary fiber and 10% starch.
Does sweet potatoes or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 510% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does sweet potatoes or almond milk contain more potassium?
Sweet potato is a rich source of potassium and it has 400% more potassium than almond milk - sweet potato has 337mg of potassium in 100 grams and almond milk has 67mg of potassium.