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  6. Bean raw vs. Fruit salad

Bean raw vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between bean raw and fruit salad

  • Fruit salad has less folate, copper, iron, vitamin B1, fiber, phosphorus, manganese, magnesium, potassium, and vitamin B6.
  • Bean raw covers your daily folate needs 131% more than fruit salad.
  • Fruit salad contains 65 times less vitamin B1 than bean raw. Bean raw contains 0.713mg of vitamin B1, while fruit salad contains 0.011mg.
  • The glycemic index of fruit salad is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Bean raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +927.3%
Contains more PotassiumPotassium +1100.9%
Contains more IronIron +1928%
Contains more CopperCopper +1686%
Contains more ZincZinc +1528.6%
Contains more PhosphorusPhosphorus +2835.7%
Contains more ManganeseManganese +660.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -58.3%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6381.8%
Contains more Vitamin B2Vitamin B2 +1414.3%
Contains more Vitamin B3Vitamin B3 +229.8%
Contains more Vitamin B5Vitamin B5 +1381.1%
Contains more Vitamin B6Vitamin B6 +1655.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Fruit salad DV% diff.
Folate 525µg 3µg 131%
Copper 0.893mg 0.05mg 94%
Iron 5.07mg 0.25mg 60%
Vitamin B1 0.713mg 0.011mg 59%
Fiber 15.5g 1g 58%
Phosphorus 411mg 14mg 57%
Selenium 27.9µg 51%
Manganese 1.148mg 0.151mg 43%
Protein 21.42g 0.51g 42%
Magnesium 176mg 8mg 40%
Potassium 1393mg 116mg 38%
Vitamin B6 0.474mg 0.027mg 34%
Zinc 2.28mg 0.14mg 19%
Carbs 62.55g 13.05g 17%
Vitamin B5 0.785mg 0.053mg 15%
Vitamin B2 0.212mg 0.014mg 15%
Calories 347kcal 50kcal 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Calcium 113mg 11mg 10%
Vitamin B3 1.174mg 0.356mg 5%
Vitamin K 5.6µg 5%
Vitamin A 0µg 30µg 3%
Polyunsaturated fat 0.407g 0.011g 3%
Vitamin C 6.3mg 3.3mg 3%
Fats 1.23g 0.03g 2%
Monounsaturated fat 0.229g 0.005g 1%
Vitamin E 0.21mg 1%
Saturated fat 0.235g 0.004g 1%
Net carbs 47.05g 12.05g N/A
Sugar 2.11g N/A
Sodium 12mg 5mg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +4100%
Contains more FatsFats +4000%
Contains more CarbsCarbs +379.3%
Contains more OtherOther +1234.6%
Contains more WaterWater +660.4%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +4480%
Contains more Poly. FatPolyunsaturated fat +3600%
Contains less Sat. FatSaturated fat -98.3%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.