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  6. Dried fruit vs. Soybean

Dried fruit vs. Soybean — In-Depth Nutrition Comparison

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Differences between Dried fruit and Soybean

  • Dried fruit has more Vitamin E , Vitamin A RAE, Potassium, and Vitamin B3, while Soybean has more Iron, Manganese, Phosphorus, Vitamin B2, Vitamin K, and Magnesium.
  • Soybean's daily need coverage for Iron is 31% higher.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Soybeans, mature cooked, boiled, without salt.

Infographic

Dried fruit vs Soybean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dried fruit
Dried fruit
1
:
9
Soybean
Soybean
Contains more Potassium +125.6%
Contains more Calcium +85.5%
Contains more Iron +93.2%
Contains more Magnesium +168.8%
Contains more Phosphorus +245.1%
Contains less Sodium -90%
Contains more Zinc +194.9%
Contains more Copper +18.7%
Contains more Manganese +250.6%
Contains more Selenium +231.8%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Potassium +125.6%
Contains more Calcium +85.5%
Contains more Iron +93.2%
Contains more Magnesium +168.8%
Contains more Phosphorus +245.1%
Contains less Sodium -90%
Contains more Zinc +194.9%
Contains more Copper +18.7%
Contains more Manganese +250.6%
Contains more Selenium +231.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dried fruit
Dried fruit
4
:
6
Soybean
Soybean
Contains more Vitamin A +39944.4%
Contains more Vitamin E +1137.1%
Contains more Vitamin B3 +548.9%
Contains more Vitamin B5 +188.3%
Contains more Vitamin C +70%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B6 +63.6%
Contains more Folate +440%
Contains more Vitamin K +519.4%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +39944.4%
Contains more Vitamin E +1137.1%
Contains more Vitamin B3 +548.9%
Contains more Vitamin B5 +188.3%
Contains more Vitamin C +70%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B6 +63.6%
Contains more Folate +440%
Contains more Vitamin K +519.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Soybean
Soybean
Contains more Carbs +649.3%
Contains more Other +34.6%
Contains more Protein +437.2%
Contains more Fats +1658.8%
Contains more Water +102.5%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +649.3%
Contains more Other +34.6%
Contains more Protein +437.2%
Contains more Fats +1658.8%
Contains more Water +102.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Soybean
Soybean
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +2577%
Contains more Polyunsaturated fat +6743.2%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +2577%
Contains more Polyunsaturated fat +6743.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Soybean
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Soybean Opinion
Net carbs 55.34g 2.36g Dried fruit
Protein 3.39g 18.21g Soybean
Fats 0.51g 8.97g Soybean
Carbs 62.64g 8.36g Dried fruit
Calories 241kcal 172kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 3g Soybean
Fiber 7.3g 6g Dried fruit
Calcium 55mg 102mg Soybean
Iron 2.66mg 5.14mg Soybean
Magnesium 32mg 86mg Soybean
Phosphorus 71mg 245mg Soybean
Potassium 1162mg 515mg Dried fruit
Sodium 10mg 1mg Soybean
Zinc 0.39mg 1.15mg Soybean
Copper 0.343mg 0.407mg Soybean
Manganese 0.235mg 0.824mg Soybean
Selenium 2.2µg 7.3µg Soybean
Vitamin A 3604IU 9IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.35mg Dried fruit
Vitamin C 1mg 1.7mg Soybean
Vitamin B1 0.015mg 0.155mg Soybean
Vitamin B2 0.074mg 0.285mg Soybean
Vitamin B3 2.589mg 0.399mg Dried fruit
Vitamin B5 0.516mg 0.179mg Dried fruit
Vitamin B6 0.143mg 0.234mg Soybean
Folate 10µg 54µg Soybean
Vitamin K 3.1µg 19.2µg Soybean
Tryptophan 0.016mg 0.242mg Soybean
Threonine 0.073mg 0.723mg Soybean
Isoleucine 0.063mg 0.807mg Soybean
Leucine 0.105mg 1.355mg Soybean
Lysine 0.083mg 1.108mg Soybean
Methionine 0.015mg 0.224mg Soybean
Phenylalanine 0.062mg 0.869mg Soybean
Valine 0.078mg 0.831mg Soybean
Histidine 0.047mg 0.449mg Soybean
Saturated Fat 0.017g 1.297g Dried fruit
Monounsaturated Fat 0.074g 1.981g Soybean
Polyunsaturated fat 0.074g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Dried fruit
23%
Soybean
Minerals Daily Need Coverage Score
44%
Dried fruit
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 50.44g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.28g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.