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  6. Bean raw vs. Apple

Bean raw vs. Apple — In-Depth Nutrition Comparison

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A recap on differences between Bean raw and Apple

  • Apple has less Folate, Copper, Iron, Vitamin B1, Phosphorus, Fiber, Selenium, Manganese, Magnesium, and Potassium.
  • Bean raw covers your daily Folate needs 131% more than Apple.

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.
Bean raw
Bean raw
9
:
1
Apple
Apple
Contains more Calcium +1783.3%
Contains more Iron +4125%
Contains more Magnesium +3420%
Contains more Phosphorus +3636.4%
Contains more Potassium +1201.9%
Contains more Zinc +5600%
Contains more Copper +3207.4%
Contains more Manganese +3180%
Contains more Selenium +∞%
Contains less Sodium -91.7%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +1783.3%
Contains more Iron +4125%
Contains more Magnesium +3420%
Contains more Phosphorus +3636.4%
Contains more Potassium +1201.9%
Contains more Zinc +5600%
Contains more Copper +3207.4%
Contains more Manganese +3180%
Contains more Selenium +∞%
Contains less Sodium -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.
Bean raw
Bean raw
9
:
1
Apple
Apple
Contains more Vitamin E +16.7%
Contains more Vitamin C +37%
Contains more Vitamin B1 +4094.1%
Contains more Vitamin B2 +715.4%
Contains more Vitamin B3 +1190.1%
Contains more Vitamin B5 +1186.9%
Contains more Vitamin B6 +1056.1%
Contains more Folate +17400%
Contains more Vitamin K +154.5%
Contains more Vitamin A +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin E +16.7%
Contains more Vitamin C +37%
Contains more Vitamin B1 +4094.1%
Contains more Vitamin B2 +715.4%
Contains more Vitamin B3 +1190.1%
Contains more Vitamin B5 +1186.9%
Contains more Vitamin B6 +1056.1%
Contains more Folate +17400%
Contains more Vitamin K +154.5%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Apple
Apple
Contains more Protein +8138.5%
Contains more Fats +623.5%
Contains more Carbs +352.9%
Contains more Other +1635%
Contains more Water +655.2%
Bean raw
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
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +8138.5%
Contains more Fats +623.5%
Contains more Carbs +352.9%
Contains more Other +1635%
Contains more Water +655.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +3171.4%
Contains more Polyunsaturated fat +698%
Contains less Saturated Fat -88.1%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +3171.4%
Contains more Polyunsaturated fat +698%
Contains less Saturated Fat -88.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
3
Apple
Apple
Contains more Starch +68240%
Contains more Glucose +1769.2%
Contains more Fructose +∞%
Equal in Sucrose - 2.07
Bean raw
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
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 Starch +68240%
Contains more Glucose +1769.2%
Contains more Fructose +∞%
Equal in Sucrose - 2.07

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 Opinion
Net carbs 47.05g 11.41g Bean raw
Protein 21.42g 0.26g Bean raw
Fats 1.23g 0.17g Bean raw
Carbs 62.55g 13.81g Bean raw
Calories 347kcal 52kcal Bean raw
Starch 34.17g 0.05g Bean raw
Fructose 0g 5.9g Apple
Sugar 2.11g 10.39g Bean raw
Fiber 15.5g 2.4g Bean raw
Calcium 113mg 6mg Bean raw
Iron 5.07mg 0.12mg Bean raw
Magnesium 176mg 5mg Bean raw
Phosphorus 411mg 11mg Bean raw
Potassium 1393mg 107mg Bean raw
Sodium 12mg 1mg Apple
Zinc 2.28mg 0.04mg Bean raw
Copper 0.893mg 0.027mg Bean raw
Manganese 1.148mg 0.035mg Bean raw
Selenium 27.9µg 0µg Bean raw
Vitamin A 0IU 54IU Apple
Vitamin A RAE 0µg 3µg Apple
Vitamin E 0.21mg 0.18mg Bean raw
Vitamin C 6.3mg 4.6mg Bean raw
Vitamin B1 0.713mg 0.017mg Bean raw
Vitamin B2 0.212mg 0.026mg Bean raw
Vitamin B3 1.174mg 0.091mg Bean raw
Vitamin B5 0.785mg 0.061mg Bean raw
Vitamin B6 0.474mg 0.041mg Bean raw
Folate 525µg 3µg Bean raw
Vitamin K 5.6µg 2.2µg Bean raw
Tryptophan 0.237mg 0.001mg Bean raw
Threonine 0.81mg 0.006mg Bean raw
Isoleucine 0.871mg 0.006mg Bean raw
Leucine 1.558mg 0.013mg Bean raw
Lysine 1.356mg 0.012mg Bean raw
Methionine 0.259mg 0.001mg Bean raw
Phenylalanine 1.095mg 0.006mg Bean raw
Valine 0.998mg 0.012mg Bean raw
Histidine 0.556mg 0.005mg Bean raw
Saturated Fat 0.235g 0.028g Apple
Monounsaturated Fat 0.229g 0.007g Bean raw
Polyunsaturated fat 0.407g 0.051g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
70%
Bean raw
5%
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.