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Bean raw vs. Apple — In-Depth Nutrition Comparison

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A recap on differences between bean raw and apples

  • 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 Beans, pinto, mature seeds, raw and Apples, raw, with skin.

Infographic

Bean raw vs Apple 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
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 +∞%
Contains less SodiumSodium -91.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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%
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%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +8138.5%
Contains more FatsFats +623.5%
Contains more CarbsCarbs +352.9%
Contains more OtherOther +1635%
Contains more WaterWater +655.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
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
Contains more Mono. FatMonounsaturated fat +3171.4%
Contains more Poly. FatPolyunsaturated fat +698%
Contains less Sat. FatSaturated fat -88.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +68240%
Contains more GlucoseGlucose +1769.2%
Contains more FructoseFructose +∞%
~equal in Sucrose ~2.07g
~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.
Bean raw Apple
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 Bean raw Apple DV% diff.
Folate 525µg 3µg 131%
Copper 0.893mg 0.027mg 96%
Iron 5.07mg 0.12mg 62%
Vitamin B1 0.713mg 0.017mg 58%
Phosphorus 411mg 11mg 57%
Fiber 15.5g 2.4g 52%
Selenium 27.9µg 0µg 51%
Manganese 1.148mg 0.035mg 48%
Protein 21.42g 0.26g 42%
Magnesium 176mg 5mg 41%
Potassium 1393mg 107mg 38%
Vitamin B6 0.474mg 0.041mg 33%
Zinc 2.28mg 0.04mg 20%
Carbs 62.55g 13.81g 16%
Calories 347kcal 52kcal 15%
Starch 34.17g 0.05g 14%
Vitamin B5 0.785mg 0.061mg 14%
Vitamin B2 0.212mg 0.026mg 14%
Calcium 113mg 6mg 11%
Choline 66.2mg 3.4mg 11%
Fructose 0g 5.9g 7%
Vitamin B3 1.174mg 0.091mg 7%
Vitamin K 5.6µg 2.2µg 3%
Fats 1.23g 0.17g 2%
Polyunsaturated fat 0.407g 0.051g 2%
Vitamin C 6.3mg 4.6mg 2%
Saturated fat 0.235g 0.028g 1%
Monounsaturated fat 0.229g 0.007g 1%
Net carbs 47.05g 11.41g N/A
Sugar 2.11g 10.39g N/A
Sodium 12mg 1mg 0%
Vitamin E 0.21mg 0.18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.237mg 0.001mg 0%
Threonine 0.81mg 0.006mg 0%
Isoleucine 0.871mg 0.006mg 0%
Leucine 1.558mg 0.013mg 0%
Lysine 1.356mg 0.012mg 0%
Methionine 0.259mg 0.001mg 0%
Phenylalanine 1.095mg 0.006mg 0%
Valine 0.998mg 0.012mg 0%
Histidine 0.556mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Apple
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
67%
Bean raw
4%
Apple
Minerals Daily Need Coverage Score
131%
Bean raw
4%
Apple

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.