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  6. Sun-dried tomato vs. Soybean

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

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A recap on the differences between sun-dried tomato and soybeans

  • Sun-dried tomato is higher in vitamin C, potassium, vitamin A, and vitamin B3, yet soybeans are higher in iron, manganese, phosphorus, selenium, and folate.
  • Sun-dried tomato covers your daily vitamin C needs 111% more than soybeans.
  • Sun-dried tomato contains 266 times more sodium than soybeans. While sun-dried tomato contains 266mg of sodium, soybeans contain only 1mg.
  • The glycemic index of soybeans is lower.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Soybeans, mature cooked, boiled, without salt.

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" 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more PotassiumPotassium +203.9%
Contains more CopperCopper +16.2%
Contains more CalciumCalcium +117%
Contains more IronIron +91.8%
Contains more ZincZinc +47.4%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +76.8%
Contains more SeleniumSelenium +143.3%
~equal in Magnesium ~86mg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin CVitamin C +5888.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +24.5%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +809.8%
Contains more Vitamin B5Vitamin B5 +167.6%
Contains more Vitamin B6Vitamin B6 +36.3%
Contains more FolateFolate +134.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Soybean DV% diff.
Vitamin C 101.8mg 1.7mg 111%
Potassium 1565mg 515mg 31%
Iron 2.68mg 5.14mg 31%
Protein 5.06g 18.21g 26%
Polyunsaturated fat 2.06g 5.064g 20%
Vitamin B3 3.63mg 0.399mg 20%
Monounsaturated fat 8.663g 1.981g 17%
Vitamin K 19.2µg 16%
Manganese 0.466mg 0.824mg 16%
Phosphorus 139mg 245mg 15%
Sodium 266mg 1mg 12%
Choline 47.5mg 9%
Folate 23µg 54µg 8%
Vitamin B2 0.383mg 0.285mg 8%
Fats 14.08g 8.97g 8%
Selenium 3µg 7.3µg 8%
Vitamin B6 0.319mg 0.234mg 7%
Copper 0.473mg 0.407mg 7%
Vitamin A 64µg 0µg 7%
Calcium 47mg 102mg 6%
Vitamin B5 0.479mg 0.179mg 6%
Carbs 23.33g 8.36g 5%
Zinc 0.78mg 1.15mg 3%
Saturated fat 1.893g 1.297g 3%
Vitamin B1 0.193mg 0.155mg 3%
Calories 213kcal 172kcal 2%
Vitamin E 0.35mg 2%
Fiber 5.8g 6g 1%
Magnesium 81mg 86mg 1%
Net carbs 17.53g 2.36g N/A
Sugar 3g N/A
Tryptophan 0.037mg 0.242mg 0%
Threonine 0.128mg 0.723mg 0%
Isoleucine 0.121mg 0.807mg 0%
Leucine 0.185mg 1.355mg 0%
Lysine 0.186mg 1.108mg 0%
Methionine 0.044mg 0.224mg 0%
Phenylalanine 0.131mg 0.869mg 0%
Valine 0.13mg 0.831mg 0%
Histidine 0.077mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more FatsFats +57%
Contains more CarbsCarbs +179.1%
Contains more OtherOther +93.7%
Contains more ProteinProtein +259.9%
Contains more WaterWater +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +337.3%
Contains less Sat. FatSaturated fat -31.5%
Contains more Poly. FatPolyunsaturated fat +145.8%

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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. 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/174271/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.