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  6. Soybean raw vs. Prunes

Soybean raw vs. Prunes — In-Depth Nutrition Comparison

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How are soybean raw and prunes 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 contains 94 times more folate than prunes. While soybean raw contains 375µg of folate, prunes contain only 4µg.
  • Soybean raw has a lower glycemic index (14) than prunes (29).

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

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
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.
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%
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%
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%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin KVitamin K +26.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
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 +1573.9%
Contains more FatsFats +5147.4%
Contains more OtherOther +84.5%
Contains more CarbsCarbs +111.8%
Contains more WaterWater +262.1%

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
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 +8209.4%
Contains more Poly. FatPolyunsaturated fat +18053.2%
Contains less Sat. FatSaturated fat -96.9%

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. 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.