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  6. Bean vs. Prunes

Bean vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between Bean and Prunes

  • Bean has more Zinc, Vitamin B1, and Selenium, however, Prunes is richer in Vitamin K, Potassium, Vitamin B2, Vitamin B3, Copper, Iron, and Fiber.
  • Prunes covers your daily Vitamin K needs 49% more than Bean.
  • Prunes has 15 times less Selenium than Bean. Bean has 4.5µg of Selenium, while Prunes has 0.3µg.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Plums, dried (prunes), uncooked.

Infographic

Bean vs Prunes 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.
Bean
Bean
5
:
5
Prunes
Prunes
Contains more Calcium +16.3%
Contains more Phosphorus +50.7%
Contains less Sodium -50%
Contains more Zinc +218.2%
Contains more Selenium +1400%
Contains more Iron +220.7%
Contains more Magnesium +28.1%
Contains more Potassium +147.3%
Contains more Copper +36.4%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +16.3%
Contains more Phosphorus +50.7%
Contains less Sodium -50%
Contains more Zinc +218.2%
Contains more Selenium +1400%
Contains more Iron +220.7%
Contains more Magnesium +28.1%
Contains more Potassium +147.3%
Contains more Copper +36.4%

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.
Bean
Bean
3
:
7
Prunes
Prunes
Contains more Vitamin C +416.7%
Contains more Vitamin B1 +194.1%
Contains more Folate +500%
Contains more Vitamin A +636.8%
Contains more Vitamin E +186.7%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +337.7%
Contains more Vitamin B6 +57.7%
Contains more Vitamin K +7337.5%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +416.7%
Contains more Vitamin B1 +194.1%
Contains more Folate +500%
Contains more Vitamin A +636.8%
Contains more Vitamin E +186.7%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +337.7%
Contains more Vitamin B6 +57.7%
Contains more Vitamin K +7337.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Prunes
Prunes
Contains more Protein +120.2%
Contains more Water +134.8%
Contains more Carbs +211.8%
Contains more Other +54.4%
Equal in Fats - 0.38
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +120.2%
Contains more Water +134.8%
Contains more Carbs +211.8%
Contains more Other +54.4%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Prunes
Prunes
Contains more Polyunsaturated fat +177.4%
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +51.4%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Polyunsaturated fat +177.4%
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +51.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Prunes
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Prunes Opinion
Net carbs 14.99g 56.78g Prunes
Protein 4.8g 2.18g Bean
Fats 0.4g 0.38g Bean
Carbs 20.49g 63.88g Prunes
Calories 105kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 7.78g 38.13g Bean
Fiber 5.5g 7.1g Prunes
Calcium 50mg 43mg Bean
Iron 0.29mg 0.93mg Prunes
Magnesium 32mg 41mg Prunes
Phosphorus 104mg 69mg Bean
Potassium 296mg 732mg Prunes
Sodium 1mg 2mg Bean
Zinc 1.4mg 0.44mg Bean
Copper 0.206mg 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 4.5µg 0.3µg Bean
Vitamin A 106IU 781IU Prunes
Vitamin A RAE 5µg 39µg Prunes
Vitamin E 0.15mg 0.43mg Prunes
Vitamin C 3.1mg 0.6mg Bean
Vitamin B1 0.15mg 0.051mg Bean
Vitamin B2 0.06mg 0.186mg Prunes
Vitamin B3 0.43mg 1.882mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.13mg 0.205mg Prunes
Folate 24µg 4µg Bean
Vitamin K 0.8µg 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.103g 0.088g Prunes
Monounsaturated Fat 0.035g 0.053g Prunes
Polyunsaturated fat 0.172g 0.062g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Bean
31%
Prunes
Minerals Daily Need Coverage Score
25%
Bean
32%
Prunes

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 30.35g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.