Soybeans Green (Raw)vsSweet Potato (Raw)
Soybeans Green (Raw) has 147 calories and 13g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Soybeans Green (Raw) has more protein, Sweet Potato (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Soybeans Green (Raw) vs Sweet Potato (Raw)
Go with Sweet Potato (Raw) at just 86 kcal per 100g — 41% fewer calories.
Soybeans Green (Raw) will keep you satisfied longer with 4.2g fiber, 13g protein, 6.8g fat — fat and protein slow digestion while fiber adds bulk.
Soybeans Green (Raw)'s natural fat (6.8g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Soybeans Green (Raw) has both iron (3.5mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x.
Soybeans Green (Raw) packs 13g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Soybeans Green | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 147kcal7% | 86kcal4% | +61kcal |
| Protein | 13g26% | 1.6g3% | +11g |
| Total Fat | 6.8g9% | <0.1g0% | +6.8g |
| Saturated Fat | 0.79g4% | <0.1g0% | +0.77g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 20g7% | <0.1g |
| Dietary Fiber | 4.2g15% | 3.0g11% | +1.2g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 709mcg79% | <0.1mcg |
| Vitamin C | 29mg32% | 2.4mg3% | +27mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 0.26mg2% | — |
| Vitamin K | — | 1.8mcg2% | — |
| Vitamin B6 | <0.1mg4% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 165mcg41% | 11mcg3% | +154mcg |
| Thiamin (B1) | 0.43mg36% | <0.1mg7% | +0.36mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg5% | +0.11mg |
| Niacin (B3) | 1.6mg10% | 0.56mg3% | +1.1mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 55mg2% | <0.1mg |
| Calcium | 197mg15% | 30mg2% | +167mg |
| Iron | 3.5mg20% | 0.61mg3% | +2.9mg |
| Potassium | 620mg13% | 337mg7% | +283mg |
| Phosphorus | 194mg16% | 47mg4% | +147mg |
| Magnesium | 65mg15% | 25mg6% | +40mg |
| Zinc | 0.99mg9% | 0.30mg3% | +0.69mg |
| Copper | 0.13mg14% | 0.15mg17% | <0.1mg |
| Manganese | 0.55mg24% | 0.26mg11% | +0.29mg |
| Selenium | 1.5mcg3% | 0.60mcg1% | +0.90mcg |
🔬Nutritional Analysis
Calories: Sweet Potato (Raw) is significantly lower in calories at just 86 kcal per 100g compared to 147 kcal for Soybeans Green (Raw) — that's 71% fewer calories, making Sweet Potato (Raw) the better choice for calorie-conscious diets.
Protein: Soybeans Green (Raw) provides more protein with 13g versus 1.57g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green (Raw) offers better value for building and maintaining muscle.
Fat: Soybeans Green (Raw) has more fat (6.8g vs 0.05g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 9mcg), Folate (Soybeans Green (Raw): 165mcg vs 11mcg), Vitamin C (Soybeans Green (Raw): 29mg vs 2.4mg).
Key Minerals: Notable mineral differences include Calcium (Soybeans Green (Raw): 197mg vs 30mg), Iron (Soybeans Green (Raw): 3.55mg vs 0.61mg), Phosphorus (Soybeans Green (Raw): 194mg vs 47mg).
Diet Suitability: Sweet Potato (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Soybeans Green (Raw) or Sweet Potato (Raw)?
- Soybeans Green (Raw) has more protein with 13g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Soybeans Green (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is lower in calories with 86 kcal per 100g versus 147 kcal.
- Is Soybeans Green (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Soybeans Green (Raw) has 147 calories and 13g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Soybeans Green (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 6.8g.
- Which has more fiber, Soybeans Green (Raw) or Sweet Potato (Raw)?
- Soybeans Green (Raw) has more fiber with 4.2g per 100g compared to 3g.