Soy Flour vs. Sweet Potatoes

Nutrition comparison of Soy Flour and Sweet Potatoes

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy flour versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy flour and sweet potatoes:

  • Both sweet potatoes and soy flour are high in dietary fiber and potassium.
  • Soy flour has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium, iron and protein.
  • Sweet potato has 55% less sugar than soy flour.
  • Sweet potato has 70.6 times less saturated fat than soy flour.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of soy flour and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Sweet Potatoes src

Calories and Carbs

calories

Soy flour is high in calories and sweet potato has 77% less calories than soy flour - sweet potato has 86 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Sweet Potatoes
Protein 50% 7%
Carbohydrates 31% 92%
Fat 20% 1%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and sweet potato has 34% less carbohydrates than soy flour - sweet potato has 20.1g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Both sweet potatoes and soy flour are high in dietary fiber. Soy flour has 433% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Sweet potato has 55% less sugar than soy flour - sweet potato has 4.2g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 30 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Sweet potato has 70.6 times less saturated fat than soy flour - sweet potato has 0.02g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Sweet potato has more Vitamin C than soy flour - sweet potato has 2.4mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 353 times more Vitamin A than soy flour - sweet potato has 709ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Sweet potatoes and soy flour contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Sweet potatoes and soy flour contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both soy flour and sweet potatoes contain significant amounts of pantothenic acid.

Soy Flour Sweet Potatoes
Thiamin 1.088 MG 0.078 MG
Riboflavin 0.28 MG 0.061 MG
Niacin 2.95 MG 0.557 MG
Pantothenic acid 1.55 MG 0.8 MG
Vitamin B6 1.05 MG 0.209 MG
Folate 289 UG 11 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 850% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 12 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both sweet potatoes and soy flour are high in potassium. Soy flour has 520% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Soy Flour Sweet Potatoes
beta-carotene 24 UG 8509 UG
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than sweet potato per 100 grams.

Soy Flour Sweet Potatoes
alpha linoleic acid 0.555 G 0.001 G
Total 0.555 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than sweet potato per 100 grams.

Soy Flour Sweet Potatoes
other omega 6 0.025 G ~
linoleic acid 3.66 G 0.013 G
Total 3.685 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: Soy Flour (Soy flour, low-fat) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or soy flour contain more calories in 100 grams?
Soy flour is high in calories and sweet potato has 80% less calories than soy flour - sweet potato has 86 calories in 100g and soy flour has 372 calories.

Is sweet potatoes or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 30 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and soy flour has 49.8g of protein.

Does sweet potatoes or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and sweet potato has 30% fewer carbohydrates than soy flour - sweet potato has 20.1g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does sweet potatoes or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 850% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does sweet potatoes or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 12 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does sweet potatoes or soy flour contain more potassium?
Both sweet potatoes and soy flour are high in potassium. Soy flour has 520% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and soy flour has 2090mg of potassium.