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Soybean vs Dried fruit - In-Depth Nutrition Comparison

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Significant differences between Soybean and Dried fruit

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +490.2%
Contains more Calcium +403.6%
Contains more Potassium +54.6%
Contains more Magnesium +775%
Contains more Copper +383.4%
Contains more Zinc +1153.8%
Contains more Phosphorus +891.5%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains more Iron +490.2%
Contains more Calcium +403.6%
Contains more Potassium +54.6%
Contains more Magnesium +775%
Contains more Copper +383.4%
Contains more Zinc +1153.8%
Contains more Phosphorus +891.5%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +500%
Contains more Vitamin B1 +5726.7%
Contains more Vitamin B2 +1075.7%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +1416.1%
Contains more Folate +3650%
Contains more Vitamin A +16281.8%
Contains more Vitamin E +409.4%
Contains more Vitamin B3 +59.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin C +500%
Contains more Vitamin B1 +5726.7%
Contains more Vitamin B2 +1075.7%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +1416.1%
Contains more Folate +3650%
Contains more Vitamin A +16281.8%
Contains more Vitamin E +409.4%
Contains more Vitamin B3 +59.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
38
Dried fruit
Mineral Summary Score
252
Soybean
50
Dried fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
20%
Dried fruit
Carbohydrates
30%
Soybean
63%
Dried fruit
Fats
92%
Soybean
2%
Dried fruit

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 46.11g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean 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)

All nutrients comparison - raw data values

Nutrient Soybean Dried fruit Opinion
Calories 446 241 Soybean
Protein 36.49 3.39 Soybean
Fats 19.94 0.51 Soybean
Vitamin C 6 1 Soybean
Carbs 30.16 62.64 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 2.66 Soybean
Calcium 277 55 Soybean
Potassium 1797 1162 Soybean
Magnesium 280 32 Soybean
Sugar 7.33 53.44 Soybean
Fiber 9.3 7.3 Soybean
Copper 1.658 0.343 Soybean
Zinc 4.89 0.39 Soybean
Starch 0.35 Dried fruit
Phosphorus 704 71 Soybean
Sodium 2 10 Soybean
Vitamin A 22 3604 Dried fruit
Vitamin E 0.85 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.874 0.015 Soybean
Vitamin B2 0.87 0.074 Soybean
Vitamin B3 1.623 2.589 Dried fruit
Vitamin B5 0.793 0.516 Soybean
Vitamin B6 0.377 0.143 Soybean
Vitamin B12 0 0
Vitamin K 47 3.1 Soybean
Folate 375 10 Soybean
Trans Fat 0 Dried fruit
Saturated Fat 2.884 0.017 Dried fruit
Monounsaturated Fat 4.404 0.074 Soybean
Polyunsaturated fat 11.255 0.074 Soybean
Tryptophan 0.591 0.016 Soybean
Threonine 1.766 0.073 Soybean
Isoleucine 1.971 0.063 Soybean
Leucine 3.309 0.105 Soybean
Lysine 2.706 0.083 Soybean
Methionine 0.547 0.015 Soybean
Phenylalanine 2.122 0.062 Soybean
Valine 2.029 0.078 Soybean
Histidine 1.097 0.047 Soybean
Fructose 12.47 Dried fruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.