Skim Milk vs. Sweet Potatoes
Nutrition comparison of Skim 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
skim milk
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and sweet potatoes:
- Skim milk has 60% less calories than sweet potato.
- Skim milk has 75% less carbohydrates than sweet potato.
- Skim milk has more riboflavin and Vitamin B12, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Skim milk is an excellent source of calcium.
- 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk has 60% less calories than sweet potato - sweet potato has 86 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much lighter in carbs and similar to sweet potatoes for fat. Skim milk has a macronutrient ratio of 40:58:2 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Sweet Potatoes | |
|---|---|---|
| Protein | 40% | 7% |
| Carbohydrates | 58% | 92% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 75% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than skim milk - sweet potato has 3g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Sweet potatoes and skim milk contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Skim milk has 115% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both sweet potatoes and skim milk are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and sweet potatoes are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than skim milk - sweet potato has 2.4mg of Vitamin C per 100 grams and skim 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 skim milk - sweet potato has 709ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than sweet potato - skim milk has 47iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and skim milk contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Sweet potatoes and skim milk contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin and Vitamin B12, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate. Both skim milk and sweet potatoes contain significant amounts of thiamin.
| Skim Milk | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.045 MG | 0.078 MG |
| Riboflavin | 0.182 MG | 0.061 MG |
| Niacin | 0.094 MG | 0.557 MG |
| Pantothenic acid | 0.357 MG | 0.8 MG |
| Vitamin B6 | 0.037 MG | 0.209 MG |
| Folate | 5 UG | 11 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 307% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Sweet potato has 19 times more iron than skim milk - sweet potato has 0.61mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 116% more potassium than skim milk - sweet potato has 337mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both skim milk and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Skim Milk | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.001 G |
| Total | 0.001 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both skim milk and sweet potatoes contain small amounts of linoleic acid.
| Skim Milk | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.002 G | 0.013 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Skim Milk g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 skim milk contain more calories in 100 grams?Skim milk has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and skim milk has 34 calories.
Is sweet potatoes or skim milk better for protein?
Skim milk has 120% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and skim milk has 3.4g of protein.
Does sweet potatoes or skim milk have more carbohydrates?
By weight, skim milk has 80% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in skim milk comprise of 100% sugar.
Does sweet potatoes or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 310% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does sweet potatoes or skim milk contain more potassium?
Sweet potato is a rich source of potassium and it has 120% more potassium than skim milk - sweet potato has 337mg of potassium in 100 grams and skim milk has 156mg of potassium.