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Prunes vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Prunes and Bean

  • Prunes has more Vitamin K, Potassium, Vitamin B2, Vitamin B3, Copper, Iron, and Fiber, however, Bean is richer in Zinc, Vitamin B1, and Selenium.
  • Prunes covers your daily Vitamin K needs 49% more than Bean.
  • Bean has 4 times less Vitamin B3 than Prunes. Prunes has 1.882mg of Vitamin B3, while Bean has 0.43mg.

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

Infographic

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

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.
Prunes
7
:
3
Bean
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%
Contains more Vitamin C +416.7%
Contains more Vitamin B1 +194.1%
Contains more Folate +500%
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%
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%
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%
Contains more Vitamin C +416.7%
Contains more Vitamin B1 +194.1%
Contains more Folate +500%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Bean
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 Prunes Bean Opinion
Net carbs 56.78g 14.99g Prunes
Protein 2.18g 4.8g Bean
Fats 0.38g 0.4g Bean
Carbs 63.88g 20.49g Prunes
Calories 240kcal 105kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 7.78g Bean
Fiber 7.1g 5.5g Prunes
Calcium 43mg 50mg Bean
Iron 0.93mg 0.29mg Prunes
Magnesium 41mg 32mg Prunes
Phosphorus 69mg 104mg Bean
Potassium 732mg 296mg Prunes
Sodium 2mg 1mg Bean
Zinc 0.44mg 1.4mg Bean
Copper 0.281mg 0.206mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 4.5µg Bean
Vitamin A 781IU 106IU Prunes
Vitamin A RAE 39µg 5µg Prunes
Vitamin E 0.43mg 0.15mg Prunes
Vitamin C 0.6mg 3.1mg Bean
Vitamin B1 0.051mg 0.15mg Bean
Vitamin B2 0.186mg 0.06mg Prunes
Vitamin B3 1.882mg 0.43mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.13mg Prunes
Folate 4µg 24µg Bean
Vitamin K 59.5µg 0.8µg 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 0.088g 0.103g Prunes
Monounsaturated Fat 0.053g 0.035g Prunes
Polyunsaturated fat 0.062g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Bean
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
31%
Prunes
11%
Bean
Minerals Daily Need Coverage Score
32%
Prunes
25%
Bean

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