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  6. Fruit preserves vs. Soybean raw

Fruit preserves vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between fruit preserves and soybean raw

  • Soybean raw is higher than fruit preserves in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw covers your daily iron needs 190% more than fruit preserves.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Jams and preserves and Soybeans, mature seeds, raw.

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 +6900%
Contains more CalciumCalcium +1285%
Contains more PotassiumPotassium +2233.8%
Contains more IronIron +3104.1%
Contains more CopperCopper +1558%
Contains more ZincZinc +8050%
Contains more PhosphorusPhosphorus +3605.3%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +6192.5%
Contains more SeleniumSelenium +790%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 CVitamin C +46.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +5362.5%
Contains more Vitamin B2Vitamin B2 +1044.7%
Contains more Vitamin B3Vitamin B3 +4408.3%
Contains more Vitamin B5Vitamin B5 +3865%
Contains more Vitamin B6Vitamin B6 +1785%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3309.1%
Contains more CholineCholine +1036.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Soybean raw DV% diff.
Iron 0.49mg 15.7mg 190%
Copper 0.1mg 1.658mg 173%
Manganese 0.04mg 2.517mg 108%
Phosphorus 19mg 704mg 98%
Folate 11µg 375µg 91%
Polyunsaturated fat 0g 11.255g 75%
Protein 0.37g 36.49g 72%
Vitamin B1 0.016mg 0.874mg 72%
Magnesium 4mg 280mg 66%
Vitamin B2 0.076mg 0.87mg 61%
Potassium 77mg 1797mg 51%
Zinc 0.06mg 4.89mg 44%
Vitamin K 0µg 47µg 39%
Fiber 1.1g 9.3g 33%
Fats 0.07g 19.94g 31%
Selenium 2µg 17.8µg 29%
Vitamin B6 0.02mg 0.377mg 27%
Calcium 20mg 277mg 26%
Choline 10.2mg 115.9mg 19%
Vitamin B5 0.02mg 0.793mg 15%
Saturated fat 0.01g 2.884g 13%
Carbs 68.86g 30.16g 13%
Monounsaturated fat 0.038g 4.404g 11%
Vitamin B3 0.036mg 1.623mg 10%
Calories 278kcal 446kcal 8%
Vitamin E 0.12mg 0.85mg 5%
Vitamin C 8.8mg 6mg 3%
Sodium 32mg 2mg 1%
Net carbs 67.76g 20.86g N/A
Sugar 48.5g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.008mg 0.591mg 0%
Threonine 0.023mg 1.766mg 0%
Isoleucine 0.017mg 1.971mg 0%
Leucine 0.037mg 3.309mg 0%
Lysine 0.03mg 2.706mg 0%
Methionine 0.001mg 0.547mg 0%
Phenylalanine 0.021mg 2.122mg 0%
Valine 0.021mg 2.029mg 0%
Histidine 0.014mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 +128.3%
Contains more WaterWater +256.8%
Contains more ProteinProtein +9762.2%
Contains more FatsFats +28385.7%
Contains more OtherOther +2017.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -99.7%
Contains more Mono. FatMonounsaturated fat +11489.5%
Contains more Poly. FatPolyunsaturated fat +∞%

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.