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  6. Soybean raw vs. Dried fruit

Soybean raw vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Soybean raw and Dried fruit

  • The amount of Iron, Copper, Manganese, Folate, Phosphorus, Vitamin B1, Vitamin B2, Magnesium, Zinc, and Vitamin K in Soybean raw is higher than in Dried fruit.
  • Soybean raw covers your daily Iron needs 163% more than Dried fruit.
  • Dried fruit has 58 times less Vitamin B1 than Soybean raw. Soybean raw has 0.874mg of Vitamin B1, while Dried fruit has 0.015mg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Apricots, dried, sulfured, uncooked.

Infographic

Soybean raw vs Dried fruit 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +403.6%
Contains more PotassiumPotassium +54.6%
Contains more IronIron +490.2%
Contains more CopperCopper +383.4%
Contains more ZincZinc +1153.8%
Contains more PhosphorusPhosphorus +891.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +971.1%
Contains more SeleniumSelenium +709.1%

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 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B1Vitamin B1 +5726.7%
Contains more Vitamin B2Vitamin B2 +1075.7%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin KVitamin K +1416.1%
Contains more FolateFolate +3650%
Contains more CholineCholine +733.8%
Contains more Vitamin AVitamin A +16281.8%
Contains more Vitamin E Vitamin E +409.4%
Contains more Vitamin B3Vitamin B3 +59.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +976.4%
Contains more FatsFats +3809.8%
Contains more OtherOther +89.5%
Contains more CarbsCarbs +107.7%
Contains more WaterWater +261.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +5851.4%
Contains more Poly. FatPolyunsaturated fat +15109.5%
Contains less Sat. FatSaturated 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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Dried fruit Opinion
Calories 446kcal 241kcal Soybean raw
Protein 36.49g 3.39g Soybean raw
Fats 19.94g 0.51g Soybean raw
Vitamin C 6mg 1mg Soybean raw
Net carbs 20.86g 55.34g Dried fruit
Carbs 30.16g 62.64g Dried fruit
Magnesium 280mg 32mg Soybean raw
Calcium 277mg 55mg Soybean raw
Potassium 1797mg 1162mg Soybean raw
Iron 15.7mg 2.66mg Soybean raw
Sugar 7.33g 53.44g Soybean raw
Fiber 9.3g 7.3g Soybean raw
Copper 1.658mg 0.343mg Soybean raw
Zinc 4.89mg 0.39mg Soybean raw
Starch 0.35g Dried fruit
Phosphorus 704mg 71mg Soybean raw
Sodium 2mg 10mg Soybean raw
Vitamin A 22IU 3604IU Dried fruit
Vitamin A RAE 1µg 180µg Dried fruit
Vitamin E 0.85mg 4.33mg Dried fruit
Manganese 2.517mg 0.235mg Soybean raw
Selenium 17.8µg 2.2µg Soybean raw
Vitamin B1 0.874mg 0.015mg Soybean raw
Vitamin B2 0.87mg 0.074mg Soybean raw
Vitamin B3 1.623mg 2.589mg Dried fruit
Vitamin B5 0.793mg 0.516mg Soybean raw
Vitamin B6 0.377mg 0.143mg Soybean raw
Vitamin K 47µg 3.1µg Soybean raw
Folate 375µg 10µg Soybean raw
Choline 115.9mg 13.9mg Soybean raw
Saturated Fat 2.884g 0.017g Dried fruit
Monounsaturated Fat 4.404g 0.074g Soybean raw
Polyunsaturated fat 11.255g 0.074g Soybean raw
Tryptophan 0.591mg 0.016mg Soybean raw
Threonine 1.766mg 0.073mg Soybean raw
Isoleucine 1.971mg 0.063mg Soybean raw
Leucine 3.309mg 0.105mg Soybean raw
Lysine 2.706mg 0.083mg Soybean raw
Methionine 0.547mg 0.015mg Soybean raw
Phenylalanine 2.122mg 0.062mg Soybean raw
Valine 2.029mg 0.078mg Soybean raw
Histidine 1.097mg 0.047mg Soybean raw
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
36%
Dried fruit
Minerals Daily Need Coverage Score
244%
Soybean raw
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 46.11g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 17)
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 is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 2.867g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.4)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.