Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Bean vs Dried fruit - In-Depth Nutrition Comparison

Compare

The main differences between Bean and Dried fruit

  • Bean has more Folate, Copper, Vitamin B1, Phosphorus, Selenium, Manganese, Magnesium, Fiber, and Iron, however Dried fruit has more Vitamin E .
  • Daily need coverage for Folate from Bean is 129% higher.
  • Dried fruit has 48 times less Vitamin B1 than Bean. Bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +105.5%
Contains more Iron +90.6%
Contains more Magnesium +450%
Contains more Phosphorus +478.9%
Contains more Potassium +19.9%
Contains more Zinc +484.6%
Contains more Copper +160.3%
Contains less Sodium -16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains more Calcium +105.5%
Contains more Iron +90.6%
Contains more Magnesium +450%
Contains more Phosphorus +478.9%
Contains more Potassium +19.9%
Contains more Zinc +484.6%
Contains more Copper +160.3%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
Contains more Vitamin C +530%
Contains more Vitamin B1 +4653.3%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +231.5%
Contains more Folate +5150%
Contains more Vitamin K +80.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1961.9%
Contains more Vitamin B3 +120.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +530%
Contains more Vitamin B1 +4653.3%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +231.5%
Contains more Folate +5150%
Contains more Vitamin K +80.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1961.9%
Contains more Vitamin B3 +120.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Dried fruit Opinion
Net carbs 47.05g 55.34g Dried fruit
Protein 21.42g 3.39g Bean
Fats 1.23g 0.51g Bean
Carbs 62.55g 62.64g Dried fruit
Calories 347kcal 241kcal Bean
Starch 34.17g 0.35g Bean
Fructose 0g 12.47g Dried fruit
Sugar 2.11g 53.44g Bean
Fiber 15.5g 7.3g Bean
Calcium 113mg 55mg Bean
Iron 5.07mg 2.66mg Bean
Magnesium 176mg 32mg Bean
Phosphorus 411mg 71mg Bean
Potassium 1393mg 1162mg Bean
Sodium 12mg 10mg Dried fruit
Zinc 2.28mg 0.39mg Bean
Copper 0.893mg 0.343mg Bean
Vitamin A 0IU 3604IU Dried fruit
Vitamin E 0.21mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 1mg Bean
Vitamin B1 0.713mg 0.015mg Bean
Vitamin B2 0.212mg 0.074mg Bean
Vitamin B3 1.174mg 2.589mg Dried fruit
Vitamin B5 0.785mg 0.516mg Bean
Vitamin B6 0.474mg 0.143mg Bean
Folate 525µg 10µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 3.1µg Bean
Tryptophan 0.237mg 0.016mg Bean
Threonine 0.81mg 0.073mg Bean
Isoleucine 0.871mg 0.063mg Bean
Leucine 1.558mg 0.105mg Bean
Lysine 1.356mg 0.083mg Bean
Methionine 0.259mg 0.015mg Bean
Phenylalanine 1.095mg 0.062mg Bean
Valine 0.998mg 0.078mg Bean
Histidine 0.556mg 0.047mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 0.235g 0.017g Dried fruit
Monounsaturated Fat 0.229g 0.074g Bean
Polyunsaturated fat 0.407g 0.074g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
38
Dried fruit
Mineral Summary Score
126
Bean
50
Dried fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
20%
Dried fruit
Carbohydrates
63%
Bean
63%
Dried fruit
Fats
6%
Bean
2%
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
Bean is lower in Sugar (difference - 51.33g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.