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Apple pie vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between apple pie and bean raw

  • Apple pie has less folate, copper, fiber, phosphorus, iron, vitamin B1, manganese, magnesium, potassium, and vitamin B6.
  • Bean raw covers your daily folate needs 130% more than apple pie.

Food varieties used in this article are Pie, apple, commercially prepared, unenriched flour and Beans, pinto, mature seeds, raw.

Infographic

Apple pie vs Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +2414.3%
Contains more CalciumCalcium +927.3%
Contains more PotassiumPotassium +2043.1%
Contains more IronIron +319%
Contains more CopperCopper +1841.3%
Contains more ZincZinc +1325%
Contains more PhosphorusPhosphorus +1612.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +530.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +96.9%
Contains more Vitamin B1Vitamin B1 +432.1%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B5Vitamin B5 +559.7%
Contains more Vitamin B6Vitamin B6 +1147.4%
Contains more FolateFolate +13025%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.174mg

All nutrients comparison - raw data values

Nutrient Apple pie Bean raw DV% diff.
Folate 4µg 525µg 130%
Copper 0.046mg 0.893mg 94%
Fiber 1.6g 15.5g 56%
Phosphorus 24mg 411mg 55%
Selenium 27.9µg 51%
Iron 1.21mg 5.07mg 48%
Vitamin B1 0.134mg 0.713mg 48%
Manganese 0.182mg 1.148mg 42%
Magnesium 7mg 176mg 40%
Potassium 65mg 1393mg 39%
Protein 1.9g 21.42g 39%
Vitamin B6 0.038mg 0.474mg 34%
Zinc 0.16mg 2.28mg 19%
Saturated fat 3.797g 0.235g 16%
Fats 11g 1.23g 15%
Starch 34.17g 14%
Vitamin B5 0.119mg 0.785mg 13%
Choline 66.2mg 12%
Polyunsaturated fat 2.198g 0.407g 12%
Sodium 266mg 12mg 11%
Calcium 11mg 113mg 10%
Carbs 34g 62.55g 10%
Monounsaturated fat 4.388g 0.229g 10%
Calories 237kcal 347kcal 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.158mg 0.212mg 4%
Vitamin A 29µg 0µg 3%
Vitamin C 3.2mg 6.3mg 3%
Vitamin E 0.21mg 1%
Net carbs 32.4g 47.05g N/A
Sugar 2.11g N/A
Vitamin B3 1.123mg 1.174mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.026mg 0.237mg 0%
Threonine 0.054mg 0.81mg 0%
Isoleucine 0.073mg 0.871mg 0%
Leucine 0.129mg 1.558mg 0%
Lysine 0.07mg 1.356mg 0%
Methionine 0.032mg 0.259mg 0%
Phenylalanine 0.088mg 1.095mg 0%
Valine 0.084mg 0.998mg 0%
Histidine 0.038mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +794.3%
Contains more WaterWater +360.7%
Contains more ProteinProtein +1027.4%
Contains more CarbsCarbs +84%
Contains more OtherOther +285.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1816.2%
Contains more Poly. FatPolyunsaturated fat +440%
Contains less Sat. FatSaturated fat -93.8%

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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.