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  6. Bean raw vs. Dried fruit

Bean raw vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between bean raw and dried fruit

  • Bean raw has more folate, copper, vitamin B1, phosphorus, selenium, manganese, magnesium, fiber, and iron; however, dried fruit has more vitamin A.
  • Daily need coverage for folate for bean raw is 129% higher.
  • Dried fruit has 48 times less vitamin B1 than bean raw. Bean raw has 0.713mg of vitamin B1, while dried fruit has 0.015mg.

Food types used in this article are Beans, pinto, mature seeds, raw and Apricots, dried, sulfured, uncooked.

Infographic

Bean raw vs Dried fruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +105.5%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +90.6%
Contains more CopperCopper +160.3%
Contains more ZincZinc +484.6%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +388.5%
Contains more SeleniumSelenium +1168.2%
Contains less SodiumSodium -16.7%

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%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +530%
Contains more Vitamin B1Vitamin B1 +4653.3%
Contains more Vitamin B2Vitamin B2 +186.5%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more Vitamin B6Vitamin B6 +231.5%
Contains more Vitamin KVitamin K +80.6%
Contains more FolateFolate +5150%
Contains more CholineCholine +376.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1961.9%
Contains more Vitamin B3Vitamin B3 +120.5%
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +531.9%
Contains more FatsFats +141.2%
Contains more OtherOther +35%
Contains more WaterWater +172.6%
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +209.5%
Contains more Poly. FatPolyunsaturated fat +450%
Contains less Sat. FatSaturated fat -92.8%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +9662.9%
Contains more SucroseSucrose +298.5%
Contains more GlucoseGlucose +25346.2%
Contains more FructoseFructose +∞%
~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 Dried fruit
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Dried fruit DV% diff.
Folate 525µg 10µg 129%
Copper 0.893mg 0.343mg 61%
Vitamin B1 0.713mg 0.015mg 58%
Phosphorus 411mg 71mg 49%
Selenium 27.9µg 2.2µg 47%
Manganese 1.148mg 0.235mg 40%
Protein 21.42g 3.39g 36%
Magnesium 176mg 32mg 34%
Fiber 15.5g 7.3g 33%
Iron 5.07mg 2.66mg 30%
Vitamin E 0.21mg 4.33mg 27%
Vitamin B6 0.474mg 0.143mg 25%
Vitamin A 0µg 180µg 20%
Zinc 2.28mg 0.39mg 17%
Fructose 0g 12.47g 16%
Starch 34.17g 0.35g 14%
Vitamin B2 0.212mg 0.074mg 11%
Choline 66.2mg 13.9mg 10%
Vitamin B3 1.174mg 2.589mg 9%
Potassium 1393mg 1162mg 7%
Calcium 113mg 55mg 6%
Vitamin C 6.3mg 1mg 6%
Vitamin B5 0.785mg 0.516mg 5%
Calories 347kcal 241kcal 5%
Vitamin K 5.6µg 3.1µg 2%
Polyunsaturated fat 0.407g 0.074g 2%
Fats 1.23g 0.51g 1%
Saturated fat 0.235g 0.017g 1%
Net carbs 47.05g 55.34g N/A
Carbs 62.55g 62.64g 0%
Sugar 2.11g 53.44g N/A
Sodium 12mg 10mg 0%
Monounsaturated fat 0.229g 0.074g 0%
Tryptophan 0.237mg 0.016mg 0%
Threonine 0.81mg 0.073mg 0%
Isoleucine 0.871mg 0.063mg 0%
Leucine 1.558mg 0.105mg 0%
Lysine 1.356mg 0.083mg 0%
Methionine 0.259mg 0.015mg 0%
Phenylalanine 1.095mg 0.062mg 0%
Valine 0.998mg 0.078mg 0%
Histidine 0.556mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
131%
Bean raw
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.218g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 51.33g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
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 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.