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

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Significant differences between Dried fruit and Kidney beans

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

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

Infographic

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

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 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%
Contains more Vitamin C +20%
Contains more Vitamin B1 +966.7%
Contains more Folate +1200%
Contains more Vitamin K +171%
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%
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%
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%
Contains more Vitamin C +20%
Contains more Vitamin B1 +966.7%
Contains more Folate +1200%
Contains more Vitamin K +171%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.