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  6. Prunes vs. Soybean meal

Prunes vs. Soybean meal — In-Depth Nutrition Comparison

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Significant differences between prunes and soybean meal

  • The amount of copper, iron, manganese, phosphorus, folate, magnesium, vitamin B1, potassium, zinc, and vitamin B5 in soybean meal is higher than in prunes.
  • Soybean meal covers your daily copper needs 191% more than prunes.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of prunes is 29.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Soy meal, defatted, raw.

Infographic

Prunes vs Soybean meal 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +646.3%
Contains more CalciumCalcium +467.4%
Contains more PotassiumPotassium +240.2%
Contains more IronIron +1373.1%
Contains more CopperCopper +611.7%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +915.9%
Contains more ManganeseManganese +1170.9%
Contains more SeleniumSelenium +1000%

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
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1254.9%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more Vitamin B5Vitamin B5 +368.2%
Contains more Vitamin B6Vitamin B6 +177.6%
Contains more FolateFolate +7475%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Soybean meal DV% diff.
Copper 0.281mg 2mg 191%
Iron 0.93mg 13.7mg 160%
Manganese 0.299mg 3.8mg 152%
Protein 2.18g 49.2g 94%
Phosphorus 69mg 701mg 90%
Folate 4µg 303µg 75%
Magnesium 41mg 306mg 63%
Vitamin B1 0.051mg 0.691mg 53%
Potassium 732mg 2490mg 52%
Vitamin K 59.5µg 50%
Zinc 0.44mg 5.06mg 42%
Vitamin B5 0.422mg 1.976mg 31%
Vitamin B6 0.205mg 0.569mg 28%
Fiber 7.1g 28%
Calcium 43mg 244mg 20%
Fructose 12.45g 16%
Carbs 63.88g 35.89g 9%
Polyunsaturated fat 0.062g 1.045g 7%
Calories 240kcal 337kcal 5%
Selenium 0.3µg 3.3µg 5%
Vitamin B2 0.186mg 0.251mg 5%
Vitamin B3 1.882mg 2.587mg 4%
Vitamin A 39µg 2µg 4%
Vitamin E 0.43mg 3%
Fats 0.38g 2.39g 3%
Choline 10.1mg 2%
Starch 5.11g 2%
Monounsaturated fat 0.053g 0.409g 1%
Saturated fat 0.088g 0.268g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 35.89g N/A
Sugar 38.13g N/A
Sodium 2mg 3mg 0%
Tryptophan 0.025mg 0.653mg 0%
Threonine 0.049mg 1.952mg 0%
Isoleucine 0.041mg 2.18mg 0%
Leucine 0.066mg 3.66mg 0%
Lysine 0.05mg 2.991mg 0%
Methionine 0.016mg 0.606mg 0%
Phenylalanine 0.052mg 2.346mg 0%
Valine 0.056mg 2.243mg 0%
Histidine 0.027mg 1.212mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more CarbsCarbs +78%
Contains more WaterWater +345.5%
Contains more ProteinProtein +2156.9%
Contains more FatsFats +528.9%
Contains more OtherOther +111.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -67.2%
Contains more Mono. FatMonounsaturated fat +671.7%
Contains more Poly. FatPolyunsaturated fat +1585.5%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.