Are Dried Apricots & Soy Nuts Good For You?

Soy nuts are made from the dry-roasted mature seeds of the soybean plant. Like dried apricots, soy nuts are a handy and portable snack that provides several key nutrients to your diet. Both soy nuts and dried apricots are suitable for consumption by both vegetarians and vegans. Allergies to either food are possible, so consume with caution if you think you might be allergic to soy nuts or apricots. Consult your doctor before making significant dietary changes.

Dried Apricot: Benefits

According to data from the USDA standard nutrient database, uncooked, sulfured dried apricots contain 313 calories in every cup-sized serving. Nutritional benefits of dried apricots include the food's status as being virtually fat free. A 1 cup serving weighing 130 g contains less than 1 g of fat. Dried apricots are a rich source of dietary potassium, containing 1,511 mg -- a significant portion of the adult recommended daily intake -- in every cup. Beta carotene and vitamin A are also present in significant quantities in dried apricots.

Dried Apricot: Disadvantages

Dried apricots are relatively high in both carbohydrate and sugar content. A 130-g, cup-sized serving of dried apricot contains 81 g of carbohydrate and 69 g of sugars. The overall calorie count, by weight, is also relatively high. One cup of dried apricots contains more than 15 percent of an adult's daily recommended calorie consumption, assuming a daily limit of 2,000 calories. Dried apricots contribute a significant amount of calories to your diet without contributing significant quantities of protein.

Soy Nuts: Benefits

Soy nuts are a rich source of non-animal protein. USDA data indicate that a cup of soy nuts -- with a weight of 172 g -- contains 68 g of protein, meeting the average adult daily protein requirement. Although soy nuts are 21.6 percent fat, by weight, none of this fat is cholesterol, and almost all of the fat is unsaturated. Generally, unsaturated fats are considered to be far healthier than saturated fats or cholesterol.

Soy Nuts: Disadvantages

Soy nuts are an energy-dense food, containing 776 calories in a 170-g cup. Depending on whether you are dieting for weight loss, a cup-sized serving of soy nuts may contain as much as half of your planned daily calorie intake. Soy nuts also contribute a significant quantity of carbohydrates -- 33 g in every 100 g of nuts -- to your diet. The dietary fiber content of soy nuts is quite low.