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  6. Prunes vs. Soy sauce

Prunes vs. Soy sauce — In-Depth Nutrition Comparison

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The main differences between Prunes and Soy sauce

  • Prunes has more Vitamin K, Copper, Fiber, and Potassium, however, Soy sauce has more Manganese, Phosphorus, Magnesium, and Iron.
  • Daily need coverage for Sodium from Soy sauce is 239% higher.
  • Prunes is lower in Sodium.

Food types used in this article are Plums, dried (prunes), uncooked and Soy sauce made from soy and wheat (shoyu).

Infographic

Prunes vs Soy sauce 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.
Prunes
Prunes
4
:
6
Soy sauce
Soy sauce
Contains more Calcium +30.3%
Contains more Potassium +68.3%
Contains less Sodium -100%
Contains more Copper +553.5%
Contains more Iron +55.9%
Contains more Magnesium +80.5%
Contains more Phosphorus +140.6%
Contains more Zinc +97.7%
Contains more Manganese +240.5%
Contains more Selenium +66.7%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +30.3%
Contains more Potassium +68.3%
Contains less Sodium -100%
Contains more Copper +553.5%
Contains more Iron +55.9%
Contains more Magnesium +80.5%
Contains more Phosphorus +140.6%
Contains more Zinc +97.7%
Contains more Manganese +240.5%
Contains more Selenium +66.7%

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.
Prunes
Prunes
8
:
2
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +38.5%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +16.7%
Contains more Folate +250%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +38.5%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +16.7%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
1
:
4
Soy sauce
Soy sauce
Contains more Carbs +1195.7%
Contains more Protein +273.4%
Contains more Fats +50%
Contains more Water +130.1%
Contains more Other +476.1%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Carbs +1195.7%
Contains more Protein +273.4%
Contains more Fats +50%
Contains more Water +130.1%
Contains more Other +476.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
:
3
Soy sauce
Soy sauce
Contains less Saturated Fat -17%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +324.2%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains less Saturated Fat -17%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +324.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
5
:
0
Soy sauce
Soy sauce
Contains more Starch +∞%
Contains more Sucrose +50%
Contains more Glucose +8386.7%
Contains more Fructose +∞%
Contains more Maltose +∞%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +50%
Contains more Glucose +8386.7%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Soy sauce Opinion
Net carbs 56.78g 4.13g Prunes
Protein 2.18g 8.14g Soy sauce
Fats 0.38g 0.57g Soy sauce
Carbs 63.88g 4.93g Prunes
Calories 240kcal 53kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 0g Prunes
Sugar 38.13g 0.4g Soy sauce
Fiber 7.1g 0.8g Prunes
Calcium 43mg 33mg Prunes
Iron 0.93mg 1.45mg Soy sauce
Magnesium 41mg 74mg Soy sauce
Phosphorus 69mg 166mg Soy sauce
Potassium 732mg 435mg Prunes
Sodium 2mg 5493mg Prunes
Zinc 0.44mg 0.87mg Soy sauce
Copper 0.281mg 0.043mg Prunes
Manganese 0.299mg 1.018mg Soy sauce
Selenium 0.3µg 0.5µg Soy sauce
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.033mg Prunes
Vitamin B2 0.186mg 0.165mg Prunes
Vitamin B3 1.882mg 2.196mg Soy sauce
Vitamin B5 0.422mg 0.297mg Prunes
Vitamin B6 0.205mg 0.148mg Prunes
Folate 4µg 14µg Soy sauce
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.096mg Soy sauce
Threonine 0.049mg 0.271mg Soy sauce
Isoleucine 0.041mg 0.318mg Soy sauce
Leucine 0.066mg 0.537mg Soy sauce
Lysine 0.05mg 0.381mg Soy sauce
Methionine 0.016mg 0.097mg Soy sauce
Phenylalanine 0.052mg 0.353mg Soy sauce
Valine 0.056mg 0.332mg Soy sauce
Histidine 0.027mg 0.174mg Soy sauce
Saturated Fat 0.088g 0.073g Soy sauce
Monounsaturated Fat 0.053g 0.088g Soy sauce
Polyunsaturated fat 0.062g 0.263g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Soy sauce
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
31%
Prunes
12%
Soy sauce
Minerals Daily Need Coverage Score
32%
Prunes
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 37.73g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 5491mg)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1.4)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.