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  6. Prunes vs. Soybean raw

Prunes vs. Soybean raw — In-Depth Nutrition Comparison

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How are prunes and soybean raw different?

  • Soybean raw has more iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, zinc, and selenium than prunes.
  • Daily need coverage for iron for soybean raw is 185% higher.
  • Soybean raw has a lower glycemic index (14) than prunes (29).

Plums, dried (prunes), uncooked and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Prunes 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.
Prunes
Prunes
0
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +582.9%
Contains more CalciumCalcium +544.2%
Contains more PotassiumPotassium +145.5%
Contains more IronIron +1588.2%
Contains more CopperCopper +490%
Contains more ZincZinc +1011.4%
Contains more PhosphorusPhosphorus +920.3%
Contains more ManganeseManganese +741.8%
Contains more SeleniumSelenium +5833.3%
~equal in Sodium ~2mg

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
3
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin KVitamin K +26.6%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +97.7%
Contains more Vitamin B1Vitamin B1 +1613.7%
Contains more Vitamin B2Vitamin B2 +367.7%
Contains more Vitamin B5Vitamin B5 +87.9%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more FolateFolate +9275%
Contains more CholineCholine +1047.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Soybean raw DV% diff.
Iron 0.93mg 15.7mg 185%
Copper 0.281mg 1.658mg 153%
Manganese 0.299mg 2.517mg 96%
Folate 4µg 375µg 93%
Phosphorus 69mg 704mg 91%
Polyunsaturated fat 0.062g 11.255g 75%
Vitamin B1 0.051mg 0.874mg 69%
Protein 2.18g 36.49g 69%
Magnesium 41mg 280mg 57%
Vitamin B2 0.186mg 0.87mg 53%
Zinc 0.44mg 4.89mg 40%
Selenium 0.3µg 17.8µg 32%
Potassium 732mg 1797mg 31%
Fats 0.38g 19.94g 30%
Calcium 43mg 277mg 23%
Choline 10.1mg 115.9mg 19%
Fructose 12.45g 16%
Saturated fat 0.088g 2.884g 13%
Vitamin B6 0.205mg 0.377mg 13%
Monounsaturated fat 0.053g 4.404g 11%
Carbs 63.88g 30.16g 11%
Vitamin K 59.5µg 47µg 10%
Calories 240kcal 446kcal 10%
Fiber 7.1g 9.3g 9%
Vitamin B5 0.422mg 0.793mg 7%
Vitamin C 0.6mg 6mg 6%
Vitamin A 39µg 1µg 4%
Vitamin E 0.43mg 0.85mg 3%
Vitamin B3 1.882mg 1.623mg 2%
Starch 5.11g 2%
Net carbs 56.78g 20.86g N/A
Sugar 38.13g 7.33g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.025mg 0.591mg 0%
Threonine 0.049mg 1.766mg 0%
Isoleucine 0.041mg 1.971mg 0%
Leucine 0.066mg 3.309mg 0%
Lysine 0.05mg 2.706mg 0%
Methionine 0.016mg 0.547mg 0%
Phenylalanine 0.052mg 2.122mg 0%
Valine 0.056mg 2.029mg 0%
Histidine 0.027mg 1.097mg 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
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 +111.8%
Contains more WaterWater +262.1%
Contains more ProteinProtein +1573.9%
Contains more FatsFats +5147.4%
Contains more OtherOther +84.5%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +8209.4%
Contains more Poly. FatPolyunsaturated fat +18053.2%

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 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.