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  6. Dried fruit vs. Soybean raw

Dried fruit vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between dried fruit and soybean raw

  • Dried fruit has more vitamin A; however, soybean raw is richer in iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, and zinc.
  • Soybean raw covers your daily iron needs 163% more than dried fruit.
  • Soybean raw has 164 times less vitamin A than dried fruit. Dried fruit has 3604IU of vitamin A, while soybean raw has 22IU.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Soybeans, mature seeds, raw.

Infographic

Dried fruit vs Soybean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +403.6%
Contains more PotassiumPotassium +54.6%
Contains more IronIron +490.2%
Contains more CopperCopper +383.4%
Contains more ZincZinc +1153.8%
Contains more PhosphorusPhosphorus +891.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +971.1%
Contains more SeleniumSelenium +709.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +409.4%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B1Vitamin B1 +5726.7%
Contains more Vitamin B2Vitamin B2 +1075.7%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin KVitamin K +1416.1%
Contains more FolateFolate +3650%
Contains more CholineCholine +733.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Soybean raw DV% diff.
Iron 2.66mg 15.7mg 163%
Copper 0.343mg 1.658mg 146%
Manganese 0.235mg 2.517mg 99%
Folate 10µg 375µg 91%
Phosphorus 71mg 704mg 90%
Polyunsaturated fat 0.074g 11.255g 75%
Vitamin B1 0.015mg 0.874mg 72%
Protein 3.39g 36.49g 66%
Vitamin B2 0.074mg 0.87mg 61%
Magnesium 32mg 280mg 59%
Zinc 0.39mg 4.89mg 41%
Vitamin K 3.1µg 47µg 37%
Fats 0.51g 19.94g 30%
Selenium 2.2µg 17.8µg 28%
Vitamin E 4.33mg 0.85mg 23%
Calcium 55mg 277mg 22%
Vitamin A 180µg 1µg 20%
Potassium 1162mg 1797mg 19%
Choline 13.9mg 115.9mg 19%
Vitamin B6 0.143mg 0.377mg 18%
Fructose 12.47g 16%
Saturated fat 0.017g 2.884g 13%
Monounsaturated fat 0.074g 4.404g 11%
Carbs 62.64g 30.16g 11%
Calories 241kcal 446kcal 10%
Fiber 7.3g 9.3g 8%
Vitamin C 1mg 6mg 6%
Vitamin B5 0.516mg 0.793mg 6%
Vitamin B3 2.589mg 1.623mg 6%
Net carbs 55.34g 20.86g N/A
Sugar 53.44g 7.33g N/A
Starch 0.35g 0%
Sodium 10mg 2mg 0%
Tryptophan 0.016mg 0.591mg 0%
Threonine 0.073mg 1.766mg 0%
Isoleucine 0.063mg 1.971mg 0%
Leucine 0.105mg 3.309mg 0%
Lysine 0.083mg 2.706mg 0%
Methionine 0.015mg 0.547mg 0%
Phenylalanine 0.062mg 2.122mg 0%
Valine 0.078mg 2.029mg 0%
Histidine 0.047mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +107.7%
Contains more WaterWater +261.7%
Contains more ProteinProtein +976.4%
Contains more FatsFats +3809.8%
Contains more OtherOther +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +5851.4%
Contains more Poly. FatPolyunsaturated fat +15109.5%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.