Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Prunes

Soybean raw vs. Prunes — In-Depth Nutrition Comparison

Compare

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 from Soybean raw is 185% higher.
  • Soybean raw contains 94 times more Folate than Prunes. While Soybean raw contains 375µg of Folate, Prunes contains only 4µg.

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.
Soybean raw
Soybean raw
9
:
0
Prunes
Prunes
Contains more Calcium +544.2%
Contains more Iron +1588.2%
Contains more Magnesium +582.9%
Contains more Phosphorus +920.3%
Contains more Potassium +145.5%
Contains more Zinc +1011.4%
Contains more Copper +490%
Contains more Manganese +741.8%
Contains more Selenium +5833.3%
Equal in Sodium - 2
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +544.2%
Contains more Iron +1588.2%
Contains more Magnesium +582.9%
Contains more Phosphorus +920.3%
Contains more Potassium +145.5%
Contains more Zinc +1011.4%
Contains more Copper +490%
Contains more Manganese +741.8%
Contains more Selenium +5833.3%
Equal in Sodium - 2

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
7
:
3
Prunes
Prunes
Contains more Vitamin E +97.7%
Contains more Vitamin C +900%
Contains more Vitamin B1 +1613.7%
Contains more Vitamin B2 +367.7%
Contains more Vitamin B5 +87.9%
Contains more Vitamin B6 +83.9%
Contains more Folate +9275%
Contains more Vitamin A +3450%
Contains more Vitamin B3 +16%
Contains more Vitamin K +26.6%
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%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +97.7%
Contains more Vitamin C +900%
Contains more Vitamin B1 +1613.7%
Contains more Vitamin B2 +367.7%
Contains more Vitamin B5 +87.9%
Contains more Vitamin B6 +83.9%
Contains more Folate +9275%
Contains more Vitamin A +3450%
Contains more Vitamin B3 +16%
Contains more Vitamin K +26.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Prunes
Prunes
Contains more Protein +1573.9%
Contains more Fats +5147.4%
Contains more Other +84.5%
Contains more Carbs +111.8%
Contains more Water +262.1%
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
Prunes
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 Protein +1573.9%
Contains more Fats +5147.4%
Contains more Other +84.5%
Contains more Carbs +111.8%
Contains more Water +262.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +8209.4%
Contains more Polyunsaturated fat +18053.2%
Contains less Saturated Fat -96.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +8209.4%
Contains more Polyunsaturated fat +18053.2%
Contains less Saturated Fat -96.9%

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 Prunes
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Prunes Opinion
Net carbs 20.86g 56.78g Prunes
Protein 36.49g 2.18g Soybean raw
Fats 19.94g 0.38g Soybean raw
Carbs 30.16g 63.88g Prunes
Calories 446kcal 240kcal Soybean raw
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 7.33g 38.13g Soybean raw
Fiber 9.3g 7.1g Soybean raw
Calcium 277mg 43mg Soybean raw
Iron 15.7mg 0.93mg Soybean raw
Magnesium 280mg 41mg Soybean raw
Phosphorus 704mg 69mg Soybean raw
Potassium 1797mg 732mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 0.44mg Soybean raw
Copper 1.658mg 0.281mg Soybean raw
Manganese 2.517mg 0.299mg Soybean raw
Selenium 17.8µg 0.3µg Soybean raw
Vitamin A 22IU 781IU Prunes
Vitamin A RAE 1µg 39µg Prunes
Vitamin E 0.85mg 0.43mg Soybean raw
Vitamin C 6mg 0.6mg Soybean raw
Vitamin B1 0.874mg 0.051mg Soybean raw
Vitamin B2 0.87mg 0.186mg Soybean raw
Vitamin B3 1.623mg 1.882mg Prunes
Vitamin B5 0.793mg 0.422mg Soybean raw
Vitamin B6 0.377mg 0.205mg Soybean raw
Folate 375µg 4µg Soybean raw
Vitamin K 47µg 59.5µg Prunes
Tryptophan 0.591mg 0.025mg Soybean raw
Threonine 1.766mg 0.049mg Soybean raw
Isoleucine 1.971mg 0.041mg Soybean raw
Leucine 3.309mg 0.066mg Soybean raw
Lysine 2.706mg 0.05mg Soybean raw
Methionine 0.547mg 0.016mg Soybean raw
Phenylalanine 2.122mg 0.052mg Soybean raw
Valine 2.029mg 0.056mg Soybean raw
Histidine 1.097mg 0.027mg Soybean raw
Saturated Fat 2.884g 0.088g Prunes
Monounsaturated Fat 4.404g 0.053g Soybean raw
Polyunsaturated fat 11.255g 0.062g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Prunes
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
31%
Prunes
Minerals Daily Need Coverage Score
244%
Soybean raw
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 30.8g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 15)
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?
Prunes
Prunes is lower in Saturated Fat (difference - 2.796g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. 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.