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  6. Soy milk vs. Dried fruit

Soy milk vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between soy milk and dried fruit

  • Dried fruit has more vitamin A, potassium, vitamin E, fiber, iron, copper, vitamin B3, and vitamin B6 than soy milk.
  • Dried fruit's daily need coverage for vitamin A is 72% more.
  • Soy milk contains 2 times more choline than dried fruit. Soy milk contains 23.6mg of choline, while dried fruit contains 13.9mg.

The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified and Apricots, dried, sulfured, uncooked.

Infographic

Soy milk vs Dried fruit 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more SeleniumSelenium +118.2%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +884.7%
Contains more IronIron +315.6%
Contains more CopperCopper +168%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +36.5%
Contains less SodiumSodium -80.4%
~equal in Manganese ~0.235mg

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +300%
Contains more FolateFolate +80%
Contains more CholineCholine +69.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3836.4%
Contains more Vitamin B3Vitamin B3 +404.7%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more Vitamin B6Vitamin B6 +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.1µg

All nutrients comparison - raw data values

Nutrient Soy milk Dried fruit DV% diff.
Potassium 118mg 1162mg 31%
Vitamin E 0.11mg 4.33mg 28%
Fiber 0.6g 7.3g 27%
Iron 0.64mg 2.66mg 25%
Copper 0.128mg 0.343mg 24%
Vitamin A 0µg 180µg 20%
Carbs 6.28g 62.64g 19%
Fructose 12.47g 16%
Vitamin B3 0.513mg 2.589mg 13%
Calories 54kcal 241kcal 9%
Polyunsaturated fat 0.961g 0.074g 6%
Selenium 4.8µg 2.2µg 5%
Vitamin B6 0.077mg 0.143mg 5%
Vitamin B1 0.06mg 0.015mg 4%
Calcium 25mg 55mg 3%
Phosphorus 52mg 71mg 3%
Vitamin B5 0.373mg 0.516mg 3%
Folate 18µg 10µg 2%
Fats 1.75g 0.51g 2%
Choline 23.6mg 13.9mg 2%
Zinc 0.12mg 0.39mg 2%
Sodium 51mg 10mg 2%
Magnesium 25mg 32mg 2%
Saturated fat 0.205g 0.017g 1%
Monounsaturated fat 0.401g 0.074g 1%
Vitamin C 0mg 1mg 1%
Manganese 0.223mg 0.235mg 1%
Protein 3.27g 3.39g 0%
Net carbs 5.68g 55.34g N/A
Sugar 3.99g 53.44g N/A
Starch 0.35g 0%
Vitamin B2 0.069mg 0.074mg 0%
Vitamin K 3µg 3.1µg 0%
Tryptophan 0.038mg 0.016mg 0%
Threonine 0.108mg 0.073mg 0%
Isoleucine 0.114mg 0.063mg 0%
Leucine 0.186mg 0.105mg 0%
Lysine 0.131mg 0.083mg 0%
Methionine 0.027mg 0.015mg 0%
Phenylalanine 0.113mg 0.062mg 0%
Valine 0.117mg 0.078mg 0%
Histidine 0.061mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +243.1%
Contains more WaterWater +185%
Contains more CarbsCarbs +897.5%
Contains more OtherOther +295.4%
~equal in Protein ~3.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +441.9%
Contains more Poly. FatPolyunsaturated fat +1198.6%
Contains less Sat. FatSaturated fat -91.7%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.