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  6. Sun-dried tomato vs. Soybean raw

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

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The main differences between sun-dried tomato and soybean raw

  • Sun-dried tomato is richer in vitamin C, yet soybean raw is richer in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, and zinc.
  • Daily need coverage for iron for soybean raw is 163% higher.
  • Sun-dried tomato contains 17 times more vitamin C than soybean raw. Sun-dried tomato contains 101.8mg of vitamin C, while soybean raw contains 6mg.
  • Soybean raw has a lower glycemic index than sun-dried tomato.

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 raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +245.7%
Contains more CalciumCalcium +489.4%
Contains more PotassiumPotassium +14.8%
Contains more IronIron +485.8%
Contains more CopperCopper +250.5%
Contains more ZincZinc +526.9%
Contains more PhosphorusPhosphorus +406.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +440.1%
Contains more SeleniumSelenium +493.3%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +1596.7%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B1Vitamin B1 +352.8%
Contains more Vitamin B2Vitamin B2 +127.2%
Contains more Vitamin B5Vitamin B5 +65.6%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more FolateFolate +1530.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Soybean raw DV% diff.
Iron 2.68mg 15.7mg 163%
Copper 0.473mg 1.658mg 132%
Vitamin C 101.8mg 6mg 106%
Manganese 0.466mg 2.517mg 89%
Folate 23µg 375µg 88%
Phosphorus 139mg 704mg 81%
Protein 5.06g 36.49g 63%
Polyunsaturated fat 2.06g 11.255g 61%
Vitamin B1 0.193mg 0.874mg 57%
Magnesium 81mg 280mg 47%
Vitamin K 47µg 39%
Zinc 0.78mg 4.89mg 37%
Vitamin B2 0.383mg 0.87mg 37%
Selenium 3µg 17.8µg 27%
Calcium 47mg 277mg 23%
Choline 115.9mg 21%
Fiber 5.8g 9.3g 14%
Vitamin B3 3.63mg 1.623mg 13%
Calories 213kcal 446kcal 12%
Monounsaturated fat 8.663g 4.404g 11%
Sodium 266mg 2mg 11%
Fats 14.08g 19.94g 9%
Potassium 1565mg 1797mg 7%
Vitamin A 64µg 1µg 7%
Vitamin E 0.85mg 6%
Vitamin B5 0.479mg 0.793mg 6%
Saturated fat 1.893g 2.884g 5%
Vitamin B6 0.319mg 0.377mg 4%
Carbs 23.33g 30.16g 2%
Net carbs 17.53g 20.86g N/A
Sugar 7.33g N/A
Tryptophan 0.037mg 0.591mg 0%
Threonine 0.128mg 1.766mg 0%
Isoleucine 0.121mg 1.971mg 0%
Leucine 0.185mg 3.309mg 0%
Lysine 0.186mg 2.706mg 0%
Methionine 0.044mg 0.547mg 0%
Phenylalanine 0.131mg 2.122mg 0%
Valine 0.13mg 2.029mg 0%
Histidine 0.077mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +530.3%
Contains more ProteinProtein +621.1%
Contains more FatsFats +41.6%
Contains more CarbsCarbs +29.3%
Contains more OtherOther +31.6%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -34.4%
Contains more Mono. FatMonounsaturated fat +96.7%
Contains more Poly. FatPolyunsaturated fat +446.4%

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 raw - 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.