Milk vs. Sweet Potatoes
Nutrition comparison of 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
milk
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and sweet potatoes:
- Milk has 3.1 times less carbohydrates than sweet potato.
- Milk has more riboflavin and Vitamin B12, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Milk is an excellent source of calcium.
- Sweet potato has 68.8 times less saturated fat than milk.
- 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk has 42% less calories than sweet potato - sweet potato has 86 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Milk has a macronutrient ratio of 27:38:35 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Sweet Potatoes | |
|---|---|---|
| Protein | 27% | 7% |
| Carbohydrates | 38% | 92% |
| Fat | 35% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 3.1 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and 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 milk comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than milk - sweet potato has 3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Sweet potatoes and milk contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 110% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Sweet potato has 68.8 times less saturated fat than milk - sweet potato has 0.02g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and sweet potatoes are low in trans fat - milk has 0.09g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Both milk and sweet potatoes are low in cholesterol - milk has 8mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and milk contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 11 times more Vitamin A than milk - sweet potato has 709ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than sweet potato - milk has 49iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and milk contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Sweet potatoes and milk contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate. Both milk and sweet potatoes contain significant amounts of thiamin.
| Milk | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.039 MG | 0.078 MG |
| Riboflavin | 0.185 MG | 0.061 MG |
| Niacin | 0.092 MG | 0.557 MG |
| Pantothenic acid | 0.356 MG | 0.8 MG |
| Vitamin B6 | 0.038 MG | 0.209 MG |
| Folate | 5 UG | 11 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 300% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Sweet potato has 29 times more iron than milk - sweet potato has 0.61mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 141% more potassium than milk - sweet potato has 337mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| 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, milk has more linoleic acid than sweet potato per 100 grams.
| Milk | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.013 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Sweet Potatoes (Sweet potato, raw, unprepared) .
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 milk contain more calories in 100 grams?Milk has 40% less calories than sweet potato - sweet potato has 86 calories in 100g and milk has 50 calories.
Does sweet potatoes or milk have more carbohydrates?
By weight, milk has 3.1 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and 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 milk comprise of 100% sugar.
Does sweet potatoes or milk contain more calcium?
Milk is a rich source of calcium and it has 300% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and milk has 120mg of calcium.
Does sweet potatoes or milk contain more potassium?
Sweet potato is a rich source of potassium and it has 140% more potassium than milk - sweet potato has 337mg of potassium in 100 grams and milk has 140mg of potassium.