Soy milk vs. Prunes — In-Depth Nutrition Comparison
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Differences between soy milk and prunes
- Soy milk is higher in selenium; however, prunes are richer in vitamin K, fiber, potassium, copper, vitamin A, vitamin B6, vitamin B2, and vitamin B3.
- Prunes' daily need coverage for vitamin K is 47% higher.
- Soy milk has 16 times more selenium than prunes. While soy milk has 4.8µg of selenium, prunes have only 0.3µg.
The food types used in this comparison are Soymilk, original and vanilla, unfortified and Plums, dried (prunes), uncooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more SeleniumSelenium | +1500% |
| Contains more MagnesiumMagnesium | +64% |
| Contains more CalciumCalcium | +72% |
| Contains more PotassiumPotassium | +520.3% |
| Contains more IronIron | +45.3% |
| Contains more CopperCopper | +119.5% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +34.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +133.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +290.9% |
| Contains more Vitamin B2Vitamin B2 | +169.6% |
| Contains more Vitamin B3Vitamin B3 | +266.9% |
| Contains more Vitamin B5Vitamin B5 | +13.1% |
| Contains more Vitamin B6Vitamin B6 | +166.2% |
| Contains more Vitamin KVitamin K | +1883.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50% |
| Contains more FatsFats | +360.5% |
| Contains more WaterWater | +184.8% |
| Contains more CarbsCarbs | +917.2% |
| Contains more OtherOther | +306.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +656.6% |
| Contains more Poly. FatPolyunsaturated fat | +1450% |
| Contains less Sat. FatSaturated fat | -57.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 3µg | 59.5µg | 47% |
| Fiber | 0.6g | 7.1g | 26% |
| Carbs | 6.28g | 63.88g | 19% |
| Potassium | 118mg | 732mg | 18% |
| Copper | 0.128mg | 0.281mg | 17% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.077mg | 0.205mg | 10% |
| Vitamin B3 | 0.513mg | 1.882mg | 9% |
| Vitamin B2 | 0.069mg | 0.186mg | 9% |
| Calories | 54kcal | 240kcal | 9% |
| Selenium | 4.8µg | 0.3µg | 8% |
| Polyunsaturated fat | 0.961g | 0.062g | 6% |
| Folate | 18µg | 4µg | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Iron | 0.64mg | 0.93mg | 4% |
| Magnesium | 25mg | 41mg | 4% |
| Manganese | 0.223mg | 0.299mg | 3% |
| Zinc | 0.12mg | 0.44mg | 3% |
| Sodium | 51mg | 2mg | 2% |
| Vitamin E | 0.11mg | 0.43mg | 2% |
| Choline | 23.6mg | 10.1mg | 2% |
| Phosphorus | 52mg | 69mg | 2% |
| Protein | 3.27g | 2.18g | 2% |
| Starch | 5.11g | 2% | |
| Calcium | 25mg | 43mg | 2% |
| Fats | 1.75g | 0.38g | 2% |
| Monounsaturated fat | 0.401g | 0.053g | 1% |
| Saturated fat | 0.205g | 0.088g | 1% |
| Vitamin B1 | 0.06mg | 0.051mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Vitamin B5 | 0.373mg | 0.422mg | 1% |
| Net carbs | 5.68g | 56.78g | N/A |
| Sugar | 3.99g | 38.13g | N/A |
| Tryptophan | 0.038mg | 0.025mg | 0% |
| Threonine | 0.108mg | 0.049mg | 0% |
| Isoleucine | 0.114mg | 0.041mg | 0% |
| Leucine | 0.186mg | 0.066mg | 0% |
| Lysine | 0.131mg | 0.05mg | 0% |
| Methionine | 0.027mg | 0.016mg | 0% |
| Phenylalanine | 0.113mg | 0.052mg | 0% |
| Valine | 0.117mg | 0.056mg | 0% |
| Histidine | 0.061mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
26%
Minerals Daily Need Coverage Score
19%
32%
Comparison summary
Which food is lower in Sugar?
Soy milk is lower in Sugar (difference - 34.14g)
Which food is cheaper?
Soy milk is cheaper (difference - $0.2)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)