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  6. Broad bean raw vs. Dried fruit

Broad bean raw vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between broad bean raw and dried fruit

  • Broad bean raw has more folate, vitamin K, manganese, vitamin B2, vitamin B1, and phosphorus; however, dried fruit is higher in vitamin A, potassium, vitamin E, and iron.
  • Dried fruit covers your daily vitamin A needs 65% more than broad bean raw.
  • Dried fruit contains 15 times less folate than broad bean raw. Broad bean raw contains 148µg of folate, while dried fruit contains 10µg.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Beans, fava, in pod, raw and Apricots, dried, sulfured, uncooked.

Infographic

Broad bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 CopperCopper +17.2%
Contains more ZincZinc +156.4%
Contains more PhosphorusPhosphorus +81.7%
Contains more ManganeseManganese +181.3%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +250%
Contains more IronIron +71.6%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +175%
~equal in Magnesium ~32mg

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.
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +270%
Contains more Vitamin B1Vitamin B1 +786.7%
Contains more Vitamin B2Vitamin B2 +291.9%
Contains more Vitamin KVitamin K +1219.4%
Contains more FolateFolate +1380%
Contains more Vitamin AVitamin A +958.8%
Contains more Vitamin EVitamin E +273.3%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B6Vitamin B6 +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Dried fruit DV% diff.
Folate 148µg 10µg 35%
Vitamin K 40.9µg 3.1µg 32%
Potassium 332mg 1162mg 24%
Vitamin E 1.16mg 4.33mg 21%
Manganese 0.661mg 0.235mg 19%
Vitamin A 17µg 180µg 18%
Vitamin B2 0.29mg 0.074mg 17%
Fructose 12.47g 16%
Carbs 17.63g 62.64g 15%
Iron 1.55mg 2.66mg 14%
Vitamin B1 0.133mg 0.015mg 10%
Protein 7.92g 3.39g 9%
Calories 88kcal 241kcal 8%
Phosphorus 129mg 71mg 8%
Copper 0.402mg 0.343mg 7%
Zinc 1mg 0.39mg 6%
Vitamin B5 0.225mg 0.516mg 6%
Choline 13.9mg 3%
Vitamin B6 0.104mg 0.143mg 3%
Vitamin C 3.7mg 1mg 3%
Selenium 0.8µg 2.2µg 3%
Calcium 37mg 55mg 2%
Polyunsaturated fat 0.342g 0.074g 2%
Vitamin B3 2.249mg 2.589mg 2%
Sodium 25mg 10mg 1%
Fiber 7.5g 7.3g 1%
Fats 0.73g 0.51g 0%
Net carbs 10.13g 55.34g N/A
Magnesium 33mg 32mg 0%
Sugar 9.21g 53.44g N/A
Starch 0.35g 0%
Saturated fat 0.118g 0.017g 0%
Monounsaturated fat 0.104g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +133.6%
Contains more FatsFats +43.1%
Contains more WaterWater +135%
Contains more CarbsCarbs +255.3%
Contains more OtherOther +129.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 Mono. FatMonounsaturated fat +40.5%
Contains more Poly. FatPolyunsaturated fat +362.2%
Contains less Sat. FatSaturated fat -85.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.