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  6. Soybean raw vs. Plum

Soybean raw vs. Plum — In-Depth Nutrition Comparison

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What are the differences between Soybean raw and Plum?

  • The amount of Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Magnesium, Vitamin B2, Potassium, and Zinc in Soybean raw is higher than in Plum.
  • Soybean raw's daily need coverage for Iron is 194% more.
  • Plum contains 75 times less Folate than Soybean raw. Soybean raw contains 375µg of Folate, while Plum contains 5µg.

We used Soybeans, mature seeds, raw and Plums, raw types in this article.

Infographic

Soybean raw vs Plum 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.
Soybean raw
Soybean raw
9
:
1
Plum
Plum
Contains more Calcium +4516.7%
Contains more Iron +9135.3%
Contains more Magnesium +3900%
Contains more Phosphorus +4300%
Contains more Potassium +1044.6%
Contains more Zinc +4790%
Contains more Copper +2808.8%
Contains more Manganese +4740.4%
Contains more Selenium +∞%
Contains less Sodium -100%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +4516.7%
Contains more Iron +9135.3%
Contains more Magnesium +3900%
Contains more Phosphorus +4300%
Contains more Potassium +1044.6%
Contains more Zinc +4790%
Contains more Copper +2808.8%
Contains more Manganese +4740.4%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Soybean raw
Soybean raw
8
:
2
Plum
Plum
Contains more Vitamin E +226.9%
Contains more Vitamin B1 +3021.4%
Contains more Vitamin B2 +3246.2%
Contains more Vitamin B3 +289.2%
Contains more Vitamin B5 +487.4%
Contains more Vitamin B6 +1200%
Contains more Folate +7400%
Contains more Vitamin K +634.4%
Contains more Vitamin A +1468.2%
Contains more Vitamin C +58.3%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +226.9%
Contains more Vitamin B1 +3021.4%
Contains more Vitamin B2 +3246.2%
Contains more Vitamin B3 +289.2%
Contains more Vitamin B5 +487.4%
Contains more Vitamin B6 +1200%
Contains more Folate +7400%
Contains more Vitamin K +634.4%
Contains more Vitamin A +1468.2%
Contains more Vitamin C +58.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Plum
Plum
Contains more Protein +5112.9%
Contains more Fats +7021.4%
Contains more Carbs +164.1%
Contains more Other +1216.2%
Contains more Water +921.4%
Soybean raw
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
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +5112.9%
Contains more Fats +7021.4%
Contains more Carbs +164.1%
Contains more Other +1216.2%
Contains more Water +921.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Plum
Plum
Contains more Monounsaturated Fat +3186.6%
Contains more Polyunsaturated fat +25479.5%
Contains less Saturated Fat -99.4%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +3186.6%
Contains more Polyunsaturated fat +25479.5%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Plum Opinion
Net carbs 20.86g 10.02g Soybean raw
Protein 36.49g 0.7g Soybean raw
Fats 19.94g 0.28g Soybean raw
Carbs 30.16g 11.42g Soybean raw
Calories 446kcal 46kcal Soybean raw
Fructose 3.07g Plum
Sugar 7.33g 9.92g Soybean raw
Fiber 9.3g 1.4g Soybean raw
Calcium 277mg 6mg Soybean raw
Iron 15.7mg 0.17mg Soybean raw
Magnesium 280mg 7mg Soybean raw
Phosphorus 704mg 16mg Soybean raw
Potassium 1797mg 157mg Soybean raw
Sodium 2mg 0mg Plum
Zinc 4.89mg 0.1mg Soybean raw
Copper 1.658mg 0.057mg Soybean raw
Manganese 2.517mg 0.052mg Soybean raw
Selenium 17.8µg 0µg Soybean raw
Vitamin A 22IU 345IU Plum
Vitamin A RAE 1µg 17µg Plum
Vitamin E 0.85mg 0.26mg Soybean raw
Vitamin C 6mg 9.5mg Plum
Vitamin B1 0.874mg 0.028mg Soybean raw
Vitamin B2 0.87mg 0.026mg Soybean raw
Vitamin B3 1.623mg 0.417mg Soybean raw
Vitamin B5 0.793mg 0.135mg Soybean raw
Vitamin B6 0.377mg 0.029mg Soybean raw
Folate 375µg 5µg Soybean raw
Vitamin K 47µg 6.4µg Soybean raw
Tryptophan 0.591mg 0.009mg Soybean raw
Threonine 1.766mg 0.01mg Soybean raw
Isoleucine 1.971mg 0.014mg Soybean raw
Leucine 3.309mg 0.015mg Soybean raw
Lysine 2.706mg 0.016mg Soybean raw
Methionine 0.547mg 0.008mg Soybean raw
Phenylalanine 2.122mg 0.014mg Soybean raw
Valine 2.029mg 0.016mg Soybean raw
Histidine 1.097mg 0.009mg Soybean raw
Saturated Fat 2.884g 0.017g Plum
Monounsaturated Fat 4.404g 0.134g Soybean raw
Polyunsaturated fat 11.255g 0.044g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
9%
Plum
Minerals Daily Need Coverage Score
244%
Soybean raw
6%
Plum

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 2.59g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 2.867g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.9)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.