Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Prunes

Bean raw vs. Prunes — In-Depth Nutrition Comparison

Compare

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 has more Vitamin K.
  • Bean raw covers your daily need of Folate 130% more than Prunes.
  • Bean raw contains 93 times more Selenium than Prunes. While Bean raw contains 27.9µg of Selenium, Prunes contains only 0.3µg.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Plums, dried (prunes), uncooked.

Infographic

Bean raw vs Prunes 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
Prunes
Prunes
Contains more Calcium +162.8%
Contains more Iron +445.2%
Contains more Magnesium +329.3%
Contains more Phosphorus +495.7%
Contains more Potassium +90.3%
Contains more Zinc +418.2%
Contains more Copper +217.8%
Contains more Manganese +283.9%
Contains more Selenium +9200%
Contains less Sodium -83.3%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +162.8%
Contains more Iron +445.2%
Contains more Magnesium +329.3%
Contains more Phosphorus +495.7%
Contains more Potassium +90.3%
Contains more Zinc +418.2%
Contains more Copper +217.8%
Contains more Manganese +283.9%
Contains more Selenium +9200%
Contains less Sodium -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.
Bean raw
Bean raw
6
:
4
Prunes
Prunes
Contains more Vitamin C +950%
Contains more Vitamin B1 +1298%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +86%
Contains more Vitamin B6 +131.2%
Contains more Folate +13025%
Contains more Vitamin A +∞%
Contains more Vitamin E +104.8%
Contains more Vitamin B3 +60.3%
Contains more Vitamin K +962.5%
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%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +950%
Contains more Vitamin B1 +1298%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +86%
Contains more Vitamin B6 +131.2%
Contains more Folate +13025%
Contains more Vitamin A +∞%
Contains more Vitamin E +104.8%
Contains more Vitamin B3 +60.3%
Contains more Vitamin K +962.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Prunes
Prunes
Contains more Protein +882.6%
Contains more Fats +223.7%
Contains more Other +31.4%
Contains more Water +172.9%
Equal in Carbs - 63.88
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
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +882.6%
Contains more Fats +223.7%
Contains more Other +31.4%
Contains more Water +172.9%
Equal in Carbs - 63.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +332.1%
Contains more Polyunsaturated fat +556.5%
Contains less Saturated Fat -62.6%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +332.1%
Contains more Polyunsaturated fat +556.5%
Contains less Saturated Fat -62.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
3
Prunes
Prunes
Contains more Starch +568.7%
Contains more Sucrose +1220%
Contains more Glucose +19484.6%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +568.7%
Contains more Sucrose +1220%
Contains more Glucose +19484.6%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 Prunes
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Prunes Opinion
Net carbs 47.05g 56.78g Prunes
Protein 21.42g 2.18g Bean raw
Fats 1.23g 0.38g Bean raw
Carbs 62.55g 63.88g Prunes
Calories 347kcal 240kcal Bean raw
Starch 34.17g 5.11g Bean raw
Fructose 0g 12.45g Prunes
Sugar 2.11g 38.13g Bean raw
Fiber 15.5g 7.1g Bean raw
Calcium 113mg 43mg Bean raw
Iron 5.07mg 0.93mg Bean raw
Magnesium 176mg 41mg Bean raw
Phosphorus 411mg 69mg Bean raw
Potassium 1393mg 732mg Bean raw
Sodium 12mg 2mg Prunes
Zinc 2.28mg 0.44mg Bean raw
Copper 0.893mg 0.281mg Bean raw
Manganese 1.148mg 0.299mg Bean raw
Selenium 27.9µg 0.3µg Bean raw
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.21mg 0.43mg Prunes
Vitamin C 6.3mg 0.6mg Bean raw
Vitamin B1 0.713mg 0.051mg Bean raw
Vitamin B2 0.212mg 0.186mg Bean raw
Vitamin B3 1.174mg 1.882mg Prunes
Vitamin B5 0.785mg 0.422mg Bean raw
Vitamin B6 0.474mg 0.205mg Bean raw
Folate 525µg 4µg Bean raw
Vitamin K 5.6µg 59.5µg Prunes
Tryptophan 0.237mg 0.025mg Bean raw
Threonine 0.81mg 0.049mg Bean raw
Isoleucine 0.871mg 0.041mg Bean raw
Leucine 1.558mg 0.066mg Bean raw
Lysine 1.356mg 0.05mg Bean raw
Methionine 0.259mg 0.016mg Bean raw
Phenylalanine 1.095mg 0.052mg Bean raw
Valine 0.998mg 0.056mg Bean raw
Histidine 0.556mg 0.027mg Bean raw
Saturated Fat 0.235g 0.088g Prunes
Monounsaturated Fat 0.229g 0.053g Bean raw
Polyunsaturated fat 0.407g 0.062g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Prunes
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
31%
Prunes
Minerals Daily Need Coverage Score
131%
Bean raw
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 36.02g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.