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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 for 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.
  • Soybean raw has a lower glycemic index than sun-dried tomato.

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.
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +245.7%
Contains more CalciumCalcium +489.4%
Contains more PotassiumPotassium +14.8%
Contains more IronIron +485.8%
Contains more CopperCopper +250.5%
Contains more ZincZinc +526.9%
Contains more PhosphorusPhosphorus +406.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +440.1%
Contains more SeleniumSelenium +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.
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%
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +352.8%
Contains more Vitamin B2Vitamin B2 +127.2%
Contains more Vitamin B5Vitamin B5 +65.6%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1530.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1596.7%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B3Vitamin B3 +123.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Sun-dried tomato DV% diff.
Iron 15.7mg 2.68mg 163%
Copper 1.658mg 0.473mg 132%
Vitamin C 6mg 101.8mg 106%
Manganese 2.517mg 0.466mg 89%
Folate 375µg 23µg 88%
Phosphorus 704mg 139mg 81%
Protein 36.49g 5.06g 63%
Polyunsaturated fat 11.255g 2.06g 61%
Vitamin B1 0.874mg 0.193mg 57%
Magnesium 280mg 81mg 47%
Vitamin K 47µg 39%
Zinc 4.89mg 0.78mg 37%
Vitamin B2 0.87mg 0.383mg 37%
Selenium 17.8µg 3µg 27%
Calcium 277mg 47mg 23%
Choline 115.9mg 21%
Fiber 9.3g 5.8g 14%
Vitamin B3 1.623mg 3.63mg 13%
Calories 446kcal 213kcal 12%
Monounsaturated fat 4.404g 8.663g 11%
Sodium 2mg 266mg 11%
Fats 19.94g 14.08g 9%
Potassium 1797mg 1565mg 7%
Vitamin A 1µg 64µg 7%
Vitamin E 0.85mg 6%
Vitamin B5 0.793mg 0.479mg 6%
Saturated fat 2.884g 1.893g 5%
Vitamin B6 0.377mg 0.319mg 4%
Carbs 30.16g 23.33g 2%
Net carbs 20.86g 17.53g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.037mg 0%
Threonine 1.766mg 0.128mg 0%
Isoleucine 1.971mg 0.121mg 0%
Leucine 3.309mg 0.185mg 0%
Lysine 2.706mg 0.186mg 0%
Methionine 0.547mg 0.044mg 0%
Phenylalanine 2.122mg 0.131mg 0%
Valine 2.029mg 0.13mg 0%
Histidine 1.097mg 0.077mg 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
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 ProteinProtein +621.1%
Contains more FatsFats +41.6%
Contains more CarbsCarbs +29.3%
Contains more OtherOther +31.6%
Contains more WaterWater +530.3%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Poly. FatPolyunsaturated fat +446.4%
Contains less Sat. FatSaturated fat -34.4%
Contains more Mono. FatMonounsaturated fat +96.7%

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.