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  6. Dried fruit vs. Soy milk

Dried fruit vs. Soy milk — In-Depth Nutrition Comparison

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Important differences between dried fruit and soy milk

  • Dried fruit has more vitamin A, potassium, vitamin E, fiber, iron, copper, vitamin B3, and vitamin B6 than soy milk.
  • Dried fruit's daily need coverage for vitamin A is 72% more.
  • Dried fruit contains 39 times more vitamin E than soy milk. Dried fruit contains 4.33mg of vitamin E, while soy milk contains 0.11mg.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Soymilk, original, and vanilla, unfortified.

Infographic

Dried fruit vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +884.7%
Contains more IronIron +315.6%
Contains more CopperCopper +168%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +36.5%
Contains less SodiumSodium -80.4%
Contains more SeleniumSelenium +118.2%
~equal in Manganese ~0.223mg

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3836.4%
Contains more Vitamin B3Vitamin B3 +404.7%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more FolateFolate +80%
Contains more CholineCholine +69.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3µg

All nutrients comparison - raw data values

Nutrient Dried fruit Soy milk DV% diff.
Potassium 1162mg 118mg 31%
Vitamin E 4.33mg 0.11mg 28%
Fiber 7.3g 0.6g 27%
Iron 2.66mg 0.64mg 25%
Copper 0.343mg 0.128mg 24%
Vitamin A 180µg 0µg 20%
Carbs 62.64g 6.28g 19%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.513mg 13%
Calories 241kcal 54kcal 9%
Polyunsaturated fat 0.074g 0.961g 6%
Selenium 2.2µg 4.8µg 5%
Vitamin B6 0.143mg 0.077mg 5%
Vitamin B1 0.015mg 0.06mg 4%
Calcium 55mg 25mg 3%
Phosphorus 71mg 52mg 3%
Vitamin B5 0.516mg 0.373mg 3%
Folate 10µg 18µg 2%
Fats 0.51g 1.75g 2%
Choline 13.9mg 23.6mg 2%
Zinc 0.39mg 0.12mg 2%
Sodium 10mg 51mg 2%
Magnesium 32mg 25mg 2%
Saturated fat 0.017g 0.205g 1%
Monounsaturated fat 0.074g 0.401g 1%
Vitamin C 1mg 0mg 1%
Manganese 0.235mg 0.223mg 1%
Protein 3.39g 3.27g 0%
Net carbs 55.34g 5.68g N/A
Sugar 53.44g 3.99g N/A
Starch 0.35g 0%
Vitamin B2 0.074mg 0.069mg 0%
Vitamin K 3.1µg 3µg 0%
Tryptophan 0.016mg 0.038mg 0%
Threonine 0.073mg 0.108mg 0%
Isoleucine 0.063mg 0.114mg 0%
Leucine 0.105mg 0.186mg 0%
Lysine 0.083mg 0.131mg 0%
Methionine 0.015mg 0.027mg 0%
Phenylalanine 0.062mg 0.113mg 0%
Valine 0.078mg 0.117mg 0%
Histidine 0.047mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more CarbsCarbs +897.5%
Contains more OtherOther +295.4%
Contains more FatsFats +243.1%
Contains more WaterWater +185%
~equal in Protein ~3.27g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +441.9%
Contains more Poly. FatPolyunsaturated fat +1198.6%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.