Whole Milk vs. Sweet Potatoes
Nutrition comparison of Whole 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
whole milk
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and sweet potatoes:
- Sweet potato has 102.6 times less saturated fat than whole milk.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
- Whole milk has 3.1 times less carbohydrates than sweet potato.
- Whole milk has more riboflavin and Vitamin B12, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Whole milk has signficantly more Vitamin D than sweet potato.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk has 29% less calories than sweet potato - sweet potato has 86 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Sweet Potatoes | |
|---|---|---|
| Protein | 21% | 7% |
| Carbohydrates | 32% | 92% |
| Fat | 48% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 3.1 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than whole milk - sweet potato has 3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Sweet potatoes and whole milk contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Sweet potatoes and whole milk contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Sweet potato has 102.6 times less saturated fat than whole milk - sweet potato has 0.02g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Sweet potato has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than whole milk - sweet potato has 2.4mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 14 times more Vitamin A than whole milk - sweet potato has 709ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than sweet potato - whole milk has 51iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and whole milk contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Sweet potatoes and whole milk contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate. Both whole milk and sweet potatoes contain significant amounts of thiamin.
| Whole Milk | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.046 MG | 0.078 MG |
| Riboflavin | 0.169 MG | 0.061 MG |
| Niacin | 0.089 MG | 0.557 MG |
| Pantothenic acid | 0.373 MG | 0.8 MG |
| Vitamin B6 | 0.036 MG | 0.209 MG |
| Folate | 5 UG | 11 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 277% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Sweet potato has 19 times more iron than whole milk - sweet potato has 0.61mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 155% more potassium than whole milk - sweet potato has 337mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 7 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Whole Milk | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.001 G |
| Total | 0.075 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than sweet potato per 100 grams.
| Whole Milk | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.12 G | 0.013 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Whole Milk 244g
(
cup
)
|
Daily Values (%) |
Sweet Potatoes 133g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 149KCAL 7% |
|
31% | calories | 5% |
|
114KCAL 6% | |
| 12G 5% |
|
5% | carbohydrates | 125% |
|
27G 11% | |
|
|
5% | dietary fiber | >999% |
|
4G 16% | ||
| 12G | 114% | sugar | 5% | 5.6G | |||
| 7.9G 12% |
|
>999% | total fat | 5% |
|
0.07G 0.1% | |
| 4.6G 25% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 2G | >999% | monounsaturated fat | 5% | 0G | |||
| 0.48G | >999% | polyunsaturated fat | 5% | 0.02G | |||
| 24MG | >999% | cholesterol | 5% | ||||
| 105MG 7% |
|
44% | sodium | 5% |
|
73MG 5% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 112UG 16% |
|
5% | Vitamin A | 742% |
|
943UG 135% | |
|
|
5% | Vitamin C | >999% |
|
3.2MG 4% | ||
| 124IU 25% |
|
>999% | Vitamin D | 5% |
|
||
| 276MG 28% |
|
590% | calcium | 5% |
|
40MG 4% | |
| 0.07MG 0.4% |
|
5% | iron | >999% |
|
0.81MG 5% | |
| 24MG 8% |
|
5% | magnesium | 37% |
|
33MG 11% | |
| 322MG 14% |
|
5% | potassium | 39% |
|
448MG 20% | |
| 0.11MG 10% |
|
10% | thiamin (Vit B1) | 5% |
|
0.1MG 9% | |
| 0.41MG 38% |
|
412% | riboflavin (Vit B2) | 5% |
|
0.08MG 7% | |
| 0.22MG 2% |
|
5% | niacin (Vit B3) | 236% |
|
0.74MG 5% | |
| 0.09MG 7% |
|
5% | Vitamin B6 | 211% |
|
0.28MG 21% | |
| 0.91MG 18% |
|
5% | pantothenic acid (Vit B5) | 21% |
|
1.1MG 21% | |
| 12UG 3% |
|
5% | folate (Vit B9) | 25% |
|
15UG 4% | |
| 1.1UG 46% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.17MG 1% |
|
5% | Vitamin E | 106% |
|
0.35MG 2% | |
| 0.73UG 1% |
|
5% | Vitamin K | 229% |
|
2.4UG 3% | |
| 7.7G 15% |
|
267% | protein | 5% |
|
2.1G 4% | |
| 35MG 8% |
|
119% | choline | 5% |
|
16MG 4% | |
| 0.06MG 5% |
|
5% | copper | 233% |
|
0.2MG 17% | |
| 0.01MG 1% |
|
5% | manganese | >999% |
|
0.34MG 19% | |
| 205MG 29% |
|
225% | phosphorus | 5% |
|
63MG 9% | |
| 9UG 16% |
|
>999% | selenium | 5% |
|
0.8UG 2% | |
| 0.9MG 11% |
|
125% | zinc | 5% |
|
0.4MG 5% | |
| 215G | 109% | Water | 5% | 103G | |||
| 5% | Starch | >999% | 17G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does sweet potatoes or whole milk contain more calories in 100 grams?Whole milk has 30% less calories than sweet potato - sweet potato has 86 calories in 100g and whole milk has 61 calories.
Does sweet potatoes or whole milk have more carbohydrates?
By weight, whole milk has 3.1 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
Does sweet potatoes or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 280% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does sweet potatoes or whole milk contain more potassium?
Sweet potato is a rich source of potassium and it has 160% more potassium than whole milk - sweet potato has 337mg of potassium in 100 grams and whole milk has 132mg of potassium.