Bean raw vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between bean raw and prunes
- Bean raw has more folate, copper, vitamin B1, iron, selenium, phosphorus, manganese, fiber, and magnesium, while prunes have more vitamin K.
- Bean raw covers your daily need for folate, 130% more than prunes.
- Bean raw contains 93 times more selenium than prunes. While bean raw contains 27.9µg of selenium, prunes contain only 0.3µg.
These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Plums, dried (prunes), uncooked.
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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.
| Contains more MagnesiumMagnesium | +329.3% |
| Contains more CalciumCalcium | +162.8% |
| Contains more PotassiumPotassium | +90.3% |
| Contains more IronIron | +445.2% |
| Contains more CopperCopper | +217.8% |
| Contains more ZincZinc | +418.2% |
| Contains more PhosphorusPhosphorus | +495.7% |
| Contains more ManganeseManganese | +283.9% |
| Contains more SeleniumSelenium | +9200% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin CVitamin C | +950% |
| Contains more Vitamin B1Vitamin B1 | +1298% |
| Contains more Vitamin B2Vitamin B2 | +14% |
| Contains more Vitamin B5Vitamin B5 | +86% |
| Contains more Vitamin B6Vitamin B6 | +131.2% |
| Contains more FolateFolate | +13025% |
| Contains more CholineCholine | +555.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +104.8% |
| Contains more Vitamin B3Vitamin B3 | +60.3% |
| Contains more Vitamin KVitamin K | +962.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 4µg | 130% |
| Copper | 0.893mg | 0.281mg | 68% |
| Vitamin B1 | 0.713mg | 0.051mg | 55% |
| Iron | 5.07mg | 0.93mg | 52% |
| Selenium | 27.9µg | 0.3µg | 50% |
| Phosphorus | 411mg | 69mg | 49% |
| Vitamin K | 5.6µg | 59.5µg | 45% |
| Protein | 21.42g | 2.18g | 38% |
| Manganese | 1.148mg | 0.299mg | 37% |
| Fiber | 15.5g | 7.1g | 34% |
| Magnesium | 176mg | 41mg | 32% |
| Vitamin B6 | 0.474mg | 0.205mg | 21% |
| Potassium | 1393mg | 732mg | 19% |
| Zinc | 2.28mg | 0.44mg | 17% |
| Fructose | 0g | 12.45g | 16% |
| Starch | 34.17g | 5.11g | 12% |
| Choline | 66.2mg | 10.1mg | 10% |
| Calcium | 113mg | 43mg | 7% |
| Vitamin B5 | 0.785mg | 0.422mg | 7% |
| Vitamin C | 6.3mg | 0.6mg | 6% |
| Calories | 347kcal | 240kcal | 5% |
| Vitamin B3 | 1.174mg | 1.882mg | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Vitamin B2 | 0.212mg | 0.186mg | 2% |
| Polyunsaturated fat | 0.407g | 0.062g | 2% |
| Vitamin E | 0.21mg | 0.43mg | 1% |
| Saturated fat | 0.235g | 0.088g | 1% |
| Fats | 1.23g | 0.38g | 1% |
| Net carbs | 47.05g | 56.78g | N/A |
| Carbs | 62.55g | 63.88g | 0% |
| Sugar | 2.11g | 38.13g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Monounsaturated fat | 0.229g | 0.053g | 0% |
| Tryptophan | 0.237mg | 0.025mg | 0% |
| Threonine | 0.81mg | 0.049mg | 0% |
| Isoleucine | 0.871mg | 0.041mg | 0% |
| Leucine | 1.558mg | 0.066mg | 0% |
| Lysine | 1.356mg | 0.05mg | 0% |
| Methionine | 0.259mg | 0.016mg | 0% |
| Phenylalanine | 1.095mg | 0.052mg | 0% |
| Valine | 0.998mg | 0.056mg | 0% |
| Histidine | 0.556mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +882.6% |
| Contains more FatsFats | +223.7% |
| Contains more OtherOther | +31.4% |
| Contains more WaterWater | +172.9% |
~equal in
Carbs
~63.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +332.1% |
| Contains more Poly. FatPolyunsaturated fat | +556.5% |
| Contains less Sat. FatSaturated fat | -62.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +568.7% |
| Contains more SucroseSucrose | +1220% |
| Contains more GlucoseGlucose | +19484.6% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g