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  6. Bean vs. Dried fruit

Bean vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between Bean and Dried fruit

  • Bean has more Vitamin B1, and Zinc, while Dried fruit has more Iron, Vitamin E , Potassium, Vitamin A RAE, Copper, Vitamin B3, and Fiber.
  • Dried fruit's daily need coverage for Iron is 30% higher.
  • Dried fruit contains 10 times less Vitamin B1 than Bean. Bean contains 0.15mg of Vitamin B1, while Dried fruit contains 0.015mg.

The food types used in this comparison are Beans, baked, canned, no salt added 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 ZincZinc +259%
Contains more PhosphorusPhosphorus +46.5%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +104.5%
Contains more PotassiumPotassium +292.6%
Contains more IronIron +817.2%
Contains more CopperCopper +66.5%
~equal in Magnesium ~32mg
~equal in Calcium ~55mg

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
Bean
4
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin B1Vitamin B1 +900%
Contains more FolateFolate +140%
Contains more CholineCholine +121.6%
Contains more Vitamin AVitamin A +3300%
Contains more Vitamin E Vitamin E +2786.7%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +502.1%
Contains more Vitamin KVitamin K +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.143mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +41.6%
Contains more WaterWater +135%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +205.7%
Contains more OtherOther +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 Poly. FatPolyunsaturated fat +132.4%
Contains less Sat. FatSaturated Fat -83.5%
Contains more Mono. FatMonounsaturated Fat +111.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Dried fruit
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Dried fruit Opinion
Calories 105kcal 241kcal Dried fruit
Protein 4.8g 3.39g Bean
Fats 0.4g 0.51g Dried fruit
Vitamin C 3.1mg 1mg Bean
Net carbs 14.99g 55.34g Dried fruit
Carbs 20.49g 62.64g Dried fruit
Magnesium 32mg 32mg
Calcium 50mg 55mg Dried fruit
Potassium 296mg 1162mg Dried fruit
Iron 0.29mg 2.66mg Dried fruit
Sugar 7.78g 53.44g Bean
Fiber 5.5g 7.3g Dried fruit
Copper 0.206mg 0.343mg Dried fruit
Zinc 1.4mg 0.39mg Bean
Starch 0.35g Dried fruit
Phosphorus 104mg 71mg Bean
Sodium 1mg 10mg Bean
Vitamin A 106IU 3604IU Dried fruit
Vitamin A RAE 5µg 180µg Dried fruit
Vitamin E 0.15mg 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 4.5µg 2.2µg Bean
Vitamin B1 0.15mg 0.015mg Bean
Vitamin B2 0.06mg 0.074mg Dried fruit
Vitamin B3 0.43mg 2.589mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.13mg 0.143mg Dried fruit
Vitamin K 0.8µg 3.1µg Dried fruit
Folate 24µg 10µg Bean
Choline 30.8mg 13.9mg Bean
Saturated Fat 0.103g 0.017g Dried fruit
Monounsaturated Fat 0.035g 0.074g Dried fruit
Polyunsaturated fat 0.172g 0.074g Bean
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Bean
36%
Dried fruit
Minerals Daily Need Coverage Score
25%
Bean
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 45.66g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 9mg)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.