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  6. Soybean meal vs. Prunes

Soybean meal vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between soybean meal and prunes

  • 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.
  • Prunes have 76 times less folate than soybean meal. Soybean meal has 303µg of folate, while prunes have 4µg.
  • 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 Soy meal, defatted, raw and Plums, dried (prunes), uncooked.

Infographic

Soybean meal vs Prunes 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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%
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%
Contains less SodiumSodium -33.3%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +2156.9%
Contains more FatsFats +528.9%
Contains more OtherOther +111.4%
Contains more CarbsCarbs +78%
Contains more WaterWater +345.5%

Fat Type Comparison

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

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