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Sun-dried tomato vs Soybean - In-Depth Nutrition Comparison

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The main differences between Sun-dried tomato and Soybean

  • Sun-dried tomato is richer in Vitamin C, yet Soybean is richer in Iron, Copper, Manganese, Folate, Phosphorus, Vitamin B1, Magnesium, Vitamin B2, and Zinc.
  • Daily need coverage for Iron from Soybean is 163% higher.
  • Sun-dried tomato contains 17 times more Vitamin C than Soybean. Sun-dried tomato contains 101.8mg of Vitamin C, while Soybean contains 6mg.

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

Infographic

Sun-dried tomato vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
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%

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 A +5745.5%
Contains more Vitamin C +1596.7%
Contains more Vitamin B3 +123.7%
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%
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%
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%
Contains more Vitamin A +5745.5%
Contains more Vitamin C +1596.7%
Contains more Vitamin B3 +123.7%
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%

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.
Sun-dried tomato Soybean
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 Sun-dried tomato Soybean Opinion
Net carbs 17.53g 20.86g Soybean
Protein 5.06g 36.49g Soybean
Fats 14.08g 19.94g Soybean
Carbs 23.33g 30.16g Soybean
Calories 213kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar g 7.33g Sun-dried tomato
Fiber 5.8g 9.3g Soybean
Calcium 47mg 277mg Soybean
Iron 2.68mg 15.7mg Soybean
Magnesium 81mg 280mg Soybean
Phosphorus 139mg 704mg Soybean
Potassium 1565mg 1797mg Soybean
Sodium 266mg 2mg Soybean
Zinc 0.78mg 4.89mg Soybean
Copper 0.473mg 1.658mg Soybean
Vitamin A 1286IU 22IU Sun-dried tomato
Vitamin E mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 6mg Sun-dried tomato
Vitamin B1 0.193mg 0.874mg Soybean
Vitamin B2 0.383mg 0.87mg Soybean
Vitamin B3 3.63mg 1.623mg Sun-dried tomato
Vitamin B5 0.479mg 0.793mg Soybean
Vitamin B6 0.319mg 0.377mg Soybean
Folate 23µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K µg 47µg Soybean
Tryptophan 0.037mg 0.591mg Soybean
Threonine 0.128mg 1.766mg Soybean
Isoleucine 0.121mg 1.971mg Soybean
Leucine 0.185mg 3.309mg Soybean
Lysine 0.186mg 2.706mg Soybean
Methionine 0.044mg 0.547mg Soybean
Phenylalanine 0.131mg 2.122mg Soybean
Valine 0.13mg 2.029mg Soybean
Histidine 0.077mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 2.884g Sun-dried tomato
Monounsaturated Fat 8.663g 4.404g Sun-dried tomato
Polyunsaturated fat 2.06g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
62
Sun-dried tomato
85
Soybean
Mineral Summary Score
73
Sun-dried tomato
252
Soybean

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
30%
Sun-dried tomato
219%
Soybean
Carbohydrates
23%
Sun-dried tomato
30%
Soybean
Fats
65%
Sun-dried tomato
92%
Soybean

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
Soybean contains less Sodium (difference - 264mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 16)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.