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  6. Soybean raw vs. Sun-dried tomato

Soybean raw vs. Sun-dried tomato — In-Depth Nutrition Comparison

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The main differences between Soybean raw and Sun-dried tomato

  • Soybean raw is richer in Iron, Copper, Manganese, Folate, Phosphorus, Vitamin B1, Magnesium, Vitamin B2, and Zinc, yet Sun-dried tomato is richer in Vitamin C.
  • Daily need coverage for Iron from Soybean raw is 163% higher.
  • Soybean raw contains 16 times more Folate than Sun-dried tomato. Soybean raw contains 375µg of Folate, while Sun-dried tomato contains 23µg.

Food types used in this article are Soybeans, mature seeds, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Soybean raw vs Sun-dried tomato 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
10
:
0
Sun-dried tomato
Sun-dried tomato
Contains more Calcium +489.4%
Contains more Iron +485.8%
Contains more Magnesium +245.7%
Contains more Phosphorus +406.5%
Contains more Potassium +14.8%
Contains less Sodium -99.2%
Contains more Zinc +526.9%
Contains more Copper +250.5%
Contains more Manganese +440.1%
Contains more Selenium +493.3%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +489.4%
Contains more Iron +485.8%
Contains more Magnesium +245.7%
Contains more Phosphorus +406.5%
Contains more Potassium +14.8%
Contains less Sodium -99.2%
Contains more Zinc +526.9%
Contains more Copper +250.5%
Contains more Manganese +440.1%
Contains more Selenium +493.3%

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.
Soybean raw
Soybean raw
7
:
3
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin B1 +352.8%
Contains more Vitamin B2 +127.2%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +18.2%
Contains more Folate +1530.4%
Contains more Vitamin A +5745.5%
Contains more Vitamin C +1596.7%
Contains more Vitamin B3 +123.7%
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%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin B1 +352.8%
Contains more Vitamin B2 +127.2%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +18.2%
Contains more Folate +1530.4%
Contains more Vitamin A +5745.5%
Contains more Vitamin C +1596.7%
Contains more Vitamin B3 +123.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Sun-dried tomato
Sun-dried tomato
Contains more Protein +621.1%
Contains more Fats +41.6%
Contains more Carbs +29.3%
Contains more Other +31.6%
Contains more Water +530.3%
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
Sun-dried tomato
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Protein +621.1%
Contains more Fats +41.6%
Contains more Carbs +29.3%
Contains more Other +31.6%
Contains more Water +530.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains more Polyunsaturated fat +446.4%
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +96.7%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains more Polyunsaturated fat +446.4%
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +96.7%

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 Sun-dried tomato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Sun-dried tomato Opinion
Net carbs 20.86g 17.53g Soybean raw
Protein 36.49g 5.06g Soybean raw
Fats 19.94g 14.08g Soybean raw
Carbs 30.16g 23.33g Soybean raw
Calories 446kcal 213kcal Soybean raw
Sugar 7.33g Sun-dried tomato
Fiber 9.3g 5.8g Soybean raw
Calcium 277mg 47mg Soybean raw
Iron 15.7mg 2.68mg Soybean raw
Magnesium 280mg 81mg Soybean raw
Phosphorus 704mg 139mg Soybean raw
Potassium 1797mg 1565mg Soybean raw
Sodium 2mg 266mg Soybean raw
Zinc 4.89mg 0.78mg Soybean raw
Copper 1.658mg 0.473mg Soybean raw
Manganese 2.517mg 0.466mg Soybean raw
Selenium 17.8µg 3µg Soybean raw
Vitamin A 22IU 1286IU Sun-dried tomato
Vitamin A RAE 1µg 64µg Sun-dried tomato
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 101.8mg Sun-dried tomato
Vitamin B1 0.874mg 0.193mg Soybean raw
Vitamin B2 0.87mg 0.383mg Soybean raw
Vitamin B3 1.623mg 3.63mg Sun-dried tomato
Vitamin B5 0.793mg 0.479mg Soybean raw
Vitamin B6 0.377mg 0.319mg Soybean raw
Folate 375µg 23µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.037mg Soybean raw
Threonine 1.766mg 0.128mg Soybean raw
Isoleucine 1.971mg 0.121mg Soybean raw
Leucine 3.309mg 0.185mg Soybean raw
Lysine 2.706mg 0.186mg Soybean raw
Methionine 0.547mg 0.044mg Soybean raw
Phenylalanine 2.122mg 0.131mg Soybean raw
Valine 2.029mg 0.13mg Soybean raw
Histidine 1.097mg 0.077mg Soybean raw
Saturated Fat 2.884g 1.893g Sun-dried tomato
Monounsaturated Fat 4.404g 8.663g Sun-dried tomato
Polyunsaturated fat 11.255g 2.06g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Sun-dried tomato
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
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
244%
Soybean raw
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated Fat (difference - 0.991g)
Which food is cheaper?
Sun-dried tomato
Sun-dried tomato is cheaper (difference - $1)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 264mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 16)
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 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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.