Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Apple vs. Bean raw — In-Depth Nutrition Comparison

Compare

A recap on differences between apples and bean raw

  • Apples have less folate, copper, iron, vitamin B1, phosphorus, fiber, selenium, manganese, magnesium, and potassium.
  • Bean raw covers your daily folate needs 131% more than apples.

Food varieties used in this article are Apples, raw, with skin and Beans, pinto, mature seeds, raw.

Infographic

Apple 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.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 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 less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +3420%
Contains more CalciumCalcium +1783.3%
Contains more PotassiumPotassium +1201.9%
Contains more IronIron +4125%
Contains more CopperCopper +3207.4%
Contains more ZincZinc +5600%
Contains more PhosphorusPhosphorus +3636.4%
Contains more ManganeseManganese +3180%
Contains more SeleniumSelenium +∞%

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.
Apple
1
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +37%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +4094.1%
Contains more Vitamin B2Vitamin B2 +715.4%
Contains more Vitamin B3Vitamin B3 +1190.1%
Contains more Vitamin B5Vitamin B5 +1186.9%
Contains more Vitamin B6Vitamin B6 +1056.1%
Contains more Vitamin KVitamin K +154.5%
Contains more FolateFolate +17400%
Contains more CholineCholine +1847.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 WaterWater +655.2%
Contains more ProteinProtein +8138.5%
Contains more FatsFats +623.5%
Contains more CarbsCarbs +352.9%
Contains more OtherOther +1635%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +3171.4%
Contains more Poly. FatPolyunsaturated fat +698%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1769.2%
Contains more FructoseFructose +∞%
Contains more StarchStarch +68240%
~equal in Sucrose ~1.98g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Bean raw DV% diff.
Folate 3µg 525µg 131%
Copper 0.027mg 0.893mg 96%
Iron 0.12mg 5.07mg 62%
Vitamin B1 0.017mg 0.713mg 58%
Phosphorus 11mg 411mg 57%
Fiber 2.4g 15.5g 52%
Selenium 0µg 27.9µg 51%
Manganese 0.035mg 1.148mg 48%
Protein 0.26g 21.42g 42%
Magnesium 5mg 176mg 41%
Potassium 107mg 1393mg 38%
Vitamin B6 0.041mg 0.474mg 33%
Zinc 0.04mg 2.28mg 20%
Carbs 13.81g 62.55g 16%
Calories 52kcal 347kcal 15%
Starch 0.05g 34.17g 14%
Vitamin B5 0.061mg 0.785mg 14%
Vitamin B2 0.026mg 0.212mg 14%
Calcium 6mg 113mg 11%
Choline 3.4mg 66.2mg 11%
Fructose 5.9g 0g 7%
Vitamin B3 0.091mg 1.174mg 7%
Vitamin K 2.2µg 5.6µg 3%
Fats 0.17g 1.23g 2%
Polyunsaturated fat 0.051g 0.407g 2%
Vitamin C 4.6mg 6.3mg 2%
Saturated fat 0.028g 0.235g 1%
Monounsaturated fat 0.007g 0.229g 1%
Net carbs 11.41g 47.05g N/A
Sugar 10.39g 2.11g N/A
Sodium 1mg 12mg 0%
Vitamin E 0.18mg 0.21mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.001mg 0.237mg 0%
Threonine 0.006mg 0.81mg 0%
Isoleucine 0.006mg 0.871mg 0%
Leucine 0.013mg 1.558mg 0%
Lysine 0.012mg 1.356mg 0%
Methionine 0.001mg 0.259mg 0%
Phenylalanine 0.006mg 1.095mg 0%
Valine 0.012mg 0.998mg 0%
Histidine 0.005mg 0.556mg 0%

Which food is preferable for your diet?

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

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
4%
Apple
67%
Bean raw
Minerals Daily Need Coverage Score
4%
Apple
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 8.28g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 0.207g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.