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Kidney beans vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Kidney beans and Dried fruit

  • Kidney beans has more Folate, Vitamin B1, Phosphorus, and Manganese, however, Dried fruit is richer in Vitamin E , Potassium, Vitamin A RAE, Copper, Vitamin B3, and Vitamin B5.
  • Kidney beans covers your daily Folate needs 30% more than Dried fruit.
  • Dried fruit has 11 times less Vitamin B1 than Kidney beans. Kidney beans has 0.16mg of Vitamin B1, while Dried fruit has 0.015mg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Kidney beans vs Dried fruit infographic
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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.
Contains more Magnesium +31.3%
Contains more Phosphorus +94.4%
Contains less Sodium -90%
Contains more Zinc +156.4%
Contains more Manganese +83%
Contains more Calcium +57.1%
Contains more Iron +19.8%
Contains more Potassium +186.9%
Contains more Copper +58.8%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +31.3%
Contains more Phosphorus +94.4%
Contains less Sodium -90%
Contains more Zinc +156.4%
Contains more Manganese +83%
Contains more Calcium +57.1%
Contains more Iron +19.8%
Contains more Potassium +186.9%
Contains more Copper +58.8%
Contains more Selenium +100%

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.
:
Contains more Vitamin C +20%
Contains more Vitamin B1 +966.7%
Contains more Folate +1200%
Contains more Vitamin K +171%
Contains more Vitamin A +∞%
Contains more Vitamin E +14333.3%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B3 +347.9%
Contains more Vitamin B5 +134.5%
Contains more Vitamin B6 +19.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +20%
Contains more Vitamin B1 +966.7%
Contains more Folate +1200%
Contains more Vitamin K +171%
Contains more Vitamin A +∞%
Contains more Vitamin E +14333.3%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B3 +347.9%
Contains more Vitamin B5 +134.5%
Contains more Vitamin B6 +19.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +155.8%
Contains more Water +116.7%
Contains more Carbs +174.7%
Contains more Other +135.8%
Equal in Fats - 0.51
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +155.8%
Contains more Water +116.7%
Contains more Carbs +174.7%
Contains more Other +135.8%
Equal in Fats - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +275.7%
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +89.7%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +275.7%
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +89.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Dried fruit Opinion
Net carbs 16.4g 55.34g Dried fruit
Protein 8.67g 3.39g Kidney beans
Fats 0.5g 0.51g Dried fruit
Carbs 22.8g 62.64g Dried fruit
Calories 127kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0.32g 53.44g Kidney beans
Fiber 6.4g 7.3g Dried fruit
Calcium 35mg 55mg Dried fruit
Iron 2.22mg 2.66mg Dried fruit
Magnesium 42mg 32mg Kidney beans
Phosphorus 138mg 71mg Kidney beans
Potassium 405mg 1162mg Dried fruit
Sodium 1mg 10mg Kidney beans
Zinc 1mg 0.39mg Kidney beans
Copper 0.216mg 0.343mg Dried fruit
Manganese 0.43mg 0.235mg Kidney beans
Selenium 1.1µg 2.2µg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.03mg 4.33mg Dried fruit
Vitamin C 1.2mg 1mg Kidney beans
Vitamin B1 0.16mg 0.015mg Kidney beans
Vitamin B2 0.058mg 0.074mg Dried fruit
Vitamin B3 0.578mg 2.589mg Dried fruit
Vitamin B5 0.22mg 0.516mg Dried fruit
Vitamin B6 0.12mg 0.143mg Dried fruit
Folate 130µg 10µg Kidney beans
Vitamin K 8.4µg 3.1µg Kidney beans
Tryptophan 0.104mg 0.016mg Kidney beans
Threonine 0.319mg 0.073mg Kidney beans
Isoleucine 0.41mg 0.063mg Kidney beans
Leucine 0.736mg 0.105mg Kidney beans
Lysine 0.607mg 0.083mg Kidney beans
Methionine 0.113mg 0.015mg Kidney beans
Phenylalanine 0.511mg 0.062mg Kidney beans
Valine 0.5mg 0.078mg Kidney beans
Histidine 0.238mg 0.047mg Kidney beans
Saturated Fat 0.073g 0.017g Dried fruit
Monounsaturated Fat 0.039g 0.074g Dried fruit
Polyunsaturated fat 0.278g 0.074g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Dried fruit
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
19%
Kidney beans
38%
Dried fruit
Minerals Daily Need Coverage Score
38%
Kidney beans
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 53.12g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 9)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.056g)
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.
Which food is richer in vitamins?
?
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.