Rice Milk vs. Sweet Potatoes
Nutrition comparison of Rice 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
rice milk
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and sweet potatoes:
- Rice milk has 54% less carbohydrates than sweet potato.
- Rice milk is an excellent source of calcium.
- Sweet potato has more thiamin, pantothenic acid, Vitamin B6 and folate, however, rice milk contains more riboflavin and Vitamin B12.
- 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: Rice Milk (Beverages, rice milk, unsweetened) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rice milk has 45% less calories than sweet potato - sweet potato has 86 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is lighter in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Sweet Potatoes | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 79% | 92% |
| Fat | 19% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Rice milk has 54% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 900% more dietary fiber than rice milk - sweet potato has 3g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.
sugar
Sweet potatoes and rice milk contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and rice milk has 5.3g of sugar.
Protein
protein
Sweet potatoes and rice milk contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Both sweet potatoes and rice milk are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than rice milk - sweet potato has 2.4mg of Vitamin C per 100 grams and rice milk does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 10 times more Vitamin A than rice milk - sweet potato has 709ug of Vitamin A per 100 grams and rice milk has 63ug of Vitamin A.
Vitamin D
Rice milk has more Vitamin D than sweet potato - rice milk has 42iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and rice milk contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.
Vitamin K
Sweet potatoes and rice milk contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and rice milk has 0.2ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, pantothenic acid, Vitamin B6 and folate, however, rice milk contains more riboflavin and Vitamin B12. Both rice milk and sweet potatoes contain significant amounts of niacin.
| Rice Milk | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.027 MG | 0.078 MG |
| Riboflavin | 0.142 MG | 0.061 MG |
| Niacin | 0.39 MG | 0.557 MG |
| Pantothenic acid | 0.146 MG | 0.8 MG |
| Vitamin B6 | 0.039 MG | 0.209 MG |
| Folate | 2 UG | 11 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Rice milk is an excellent source of calcium and it has 293% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Sweet potato has 205% more iron than rice milk - sweet potato has 0.61mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 11 times more potassium than rice milk - sweet potato has 337mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both rice milk and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Rice Milk | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, rice milk has more linoleic acid than sweet potato per 100 grams.
| Rice Milk | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.305 G | 0.013 G |
| Total | 0.305 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: Rice Milk (Beverages, rice milk, unsweetened) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Rice 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 rice milk contain more calories in 100 grams?Rice milk has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and rice milk has 47 calories.
Does sweet potatoes or rice milk have more carbohydrates?
By weight, rice milk has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does sweet potatoes or rice milk contain more calcium?
Rice milk is a rich source of calcium and it has 290% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and rice milk has 118mg of calcium.
Does sweet potatoes or rice milk contain more potassium?
Sweet potato is a rich source of potassium and it has 11 times more potassium than rice milk - sweet potato has 337mg of potassium in 100 grams and rice milk has 27mg of potassium.