Beans vs. Raisin — In-Depth Nutrition Comparison
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What are the differences between beans and raisins?
- Beans are higher in zinc, fiber, and selenium; however, raisins are richer in iron, potassium, copper, and vitamin B2.
- Raisins' daily need coverage for iron is 20% more.
- Raisins contain 8 times less selenium than beans. Beans contain 4.5µg of selenium, while raisins contain 0.6µg.
- Beans have less sugar.
- Beans have a lower glycemic index (33) than raisins (64).
We used Beans, baked, canned, no salt added and Raisins, seedless types in this article.
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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 ZincZinc | +536.4% |
| Contains less SodiumSodium | -90.9% |
| Contains more SeleniumSelenium | +650% |
| Contains more PotassiumPotassium | +153% |
| Contains more IronIron | +548.3% |
| Contains more CopperCopper | +54.4% |
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 | +34.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +25% |
| Contains more Vitamin B1Vitamin B1 | +41.5% |
| Contains more FolateFolate | +380% |
| Contains more CholineCholine | +177.5% |
| Contains more Vitamin B2Vitamin B2 | +108.3% |
| Contains more Vitamin B3Vitamin B3 | +78.1% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin KVitamin K | +337.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 37% | |
| Carbs | 20.49g | 79.18g | 20% |
| Iron | 0.29mg | 1.88mg | 20% |
| Potassium | 296mg | 749mg | 13% |
| Manganese | 0.299mg | 13% | |
| Copper | 0.206mg | 0.318mg | 12% |
| Zinc | 1.4mg | 0.22mg | 11% |
| Calories | 105kcal | 299kcal | 10% |
| Selenium | 4.5µg | 0.6µg | 7% |
| Fiber | 5.5g | 3.7g | 7% |
| Folate | 24µg | 5µg | 5% |
| Vitamin B2 | 0.06mg | 0.125mg | 5% |
| Choline | 30.8mg | 11.1mg | 4% |
| Vitamin B1 | 0.15mg | 0.106mg | 4% |
| Protein | 4.8g | 3.07g | 3% |
| Vitamin B6 | 0.13mg | 0.174mg | 3% |
| Vitamin K | 0.8µg | 3.5µg | 2% |
| Vitamin B5 | 0.095mg | 2% | |
| Vitamin B3 | 0.43mg | 0.766mg | 2% |
| Starch | 2.7g | 1% | |
| Polyunsaturated fat | 0.172g | 0.037g | 1% |
| Vitamin C | 3.1mg | 2.3mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.46g | 0% |
| Net carbs | 14.99g | 75.48g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Calcium | 50mg | 50mg | 0% |
| Sugar | 7.78g | 59.19g | N/A |
| Phosphorus | 104mg | 101mg | 0% |
| Sodium | 1mg | 11mg | 0% |
| Vitamin E | 0.15mg | 0.12mg | 0% |
| Saturated fat | 0.103g | 0.058g | 0% |
| Monounsaturated fat | 0.035g | 0.051g | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.077mg | 0% | |
| Isoleucine | 0.057mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.083mg | 0% | |
| Histidine | 0.072mg | 0% | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +56.4% |
| Contains more WaterWater | +370.5% |
| Contains more FatsFats | +15% |
| Contains more CarbsCarbs | +286.4% |
~equal in
Other
~1.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +364.9% |
| Contains less Sat. FatSaturated fat | -43.7% |
| Contains more Mono. FatMonounsaturated fat | +45.7% |
