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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

  • The amount of Iron, Copper, Manganese, Folate, Phosphorus, Vitamin B1, Vitamin B2, Magnesium, Zinc, and Vitamin K in Soybean raw is higher than in Dried fruit.
  • Soybean raw covers your daily Iron needs 163% more than Dried fruit.

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.
Dried fruit
Dried fruit
0
:
10
Soybean raw
Soybean raw
Contains more Calcium +403.6%
Contains more Iron +490.2%
Contains more Magnesium +775%
Contains more Phosphorus +891.5%
Contains more Potassium +54.6%
Contains less Sodium -80%
Contains more Zinc +1153.8%
Contains more Copper +383.4%
Contains more Manganese +971.1%
Contains more Selenium +709.1%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +403.6%
Contains more Iron +490.2%
Contains more Magnesium +775%
Contains more Phosphorus +891.5%
Contains more Potassium +54.6%
Contains less Sodium -80%
Contains more Zinc +1153.8%
Contains more Copper +383.4%
Contains more Manganese +971.1%
Contains more Selenium +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.
Dried fruit
Dried fruit
3
:
7
Soybean raw
Soybean raw
Contains more Vitamin A +16281.8%
Contains more Vitamin E +409.4%
Contains more Vitamin B3 +59.5%
Contains more Vitamin C +500%
Contains more Vitamin B1 +5726.7%
Contains more Vitamin B2 +1075.7%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +163.6%
Contains more Folate +3650%
Contains more Vitamin K +1416.1%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +16281.8%
Contains more Vitamin E +409.4%
Contains more Vitamin B3 +59.5%
Contains more Vitamin C +500%
Contains more Vitamin B1 +5726.7%
Contains more Vitamin B2 +1075.7%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +163.6%
Contains more Folate +3650%
Contains more Vitamin K +1416.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Soybean raw
Soybean raw
Contains more Carbs +107.7%
Contains more Water +261.7%
Contains more Protein +976.4%
Contains more Fats +3809.8%
Contains more Other +89.5%
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 raw
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 Carbs +107.7%
Contains more Water +261.7%
Contains more Protein +976.4%
Contains more Fats +3809.8%
Contains more Other +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +5851.4%
Contains more Polyunsaturated fat +15109.5%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +5851.4%
Contains more Polyunsaturated fat +15109.5%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Soybean raw Opinion
Net carbs 55.34g 20.86g Dried fruit
Protein 3.39g 36.49g Soybean raw
Fats 0.51g 19.94g Soybean raw
Carbs 62.64g 30.16g Dried fruit
Calories 241kcal 446kcal Soybean raw
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 7.33g Soybean raw
Fiber 7.3g 9.3g Soybean raw
Calcium 55mg 277mg Soybean raw
Iron 2.66mg 15.7mg Soybean raw
Magnesium 32mg 280mg Soybean raw
Phosphorus 71mg 704mg Soybean raw
Potassium 1162mg 1797mg Soybean raw
Sodium 10mg 2mg Soybean raw
Zinc 0.39mg 4.89mg Soybean raw
Copper 0.343mg 1.658mg Soybean raw
Manganese 0.235mg 2.517mg Soybean raw
Selenium 2.2µg 17.8µg Soybean raw
Vitamin A 3604IU 22IU Dried fruit
Vitamin A RAE 180µg 1µg Dried fruit
Vitamin E 4.33mg 0.85mg Dried fruit
Vitamin C 1mg 6mg Soybean raw
Vitamin B1 0.015mg 0.874mg Soybean raw
Vitamin B2 0.074mg 0.87mg Soybean raw
Vitamin B3 2.589mg 1.623mg Dried fruit
Vitamin B5 0.516mg 0.793mg Soybean raw
Vitamin B6 0.143mg 0.377mg Soybean raw
Folate 10µg 375µg Soybean raw
Vitamin K 3.1µg 47µg Soybean raw
Tryptophan 0.016mg 0.591mg Soybean raw
Threonine 0.073mg 1.766mg Soybean raw
Isoleucine 0.063mg 1.971mg Soybean raw
Leucine 0.105mg 3.309mg Soybean raw
Lysine 0.083mg 2.706mg Soybean raw
Methionine 0.015mg 0.547mg Soybean raw
Phenylalanine 0.062mg 2.122mg Soybean raw
Valine 0.078mg 2.029mg Soybean raw
Histidine 0.047mg 1.097mg Soybean raw
Saturated Fat 0.017g 2.884g Dried fruit
Monounsaturated Fat 0.074g 4.404g Soybean raw
Polyunsaturated fat 0.074g 11.255g Soybean raw

Which food is preferable for your diet?

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

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
85%
Soybean raw
Minerals Daily Need Coverage Score
44%
Dried fruit
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 46.11g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 2.867g)
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)

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.