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  6. Kidney beans raw vs. Dried fruit

Kidney beans raw vs. Dried fruit — In-Depth Nutrition Comparison

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How are Kidney beans raw and Dried fruit different?

  • Kidney beans raw is higher in Folate, Fiber, Iron, Copper, Phosphorus, Vitamin B1, Manganese, Magnesium, and Zinc, however, Dried fruit is richer in Vitamin E .
  • Daily need coverage for Folate from Kidney beans raw is 96% higher.
  • Kidney beans raw contains 35 times more Vitamin B1 than Dried fruit. While Kidney beans raw contains 0.529mg of Vitamin B1, Dried fruit contains only 0.015mg.

Beans, kidney, all types, mature seeds, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
9
:
1
Dried fruit
Dried fruit
Contains more Calcium +160%
Contains more Iron +208.3%
Contains more Magnesium +337.5%
Contains more Phosphorus +473.2%
Contains more Potassium +21%
Contains more Zinc +615.4%
Contains more Copper +179.3%
Contains more Manganese +334.5%
Contains more Selenium +45.5%
Contains less Sodium -58.3%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +160%
Contains more Iron +208.3%
Contains more Magnesium +337.5%
Contains more Phosphorus +473.2%
Contains more Potassium +21%
Contains more Zinc +615.4%
Contains more Copper +179.3%
Contains more Manganese +334.5%
Contains more Selenium +45.5%
Contains less Sodium -58.3%

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.
Kidney beans raw
Kidney beans raw
7
:
3
Dried fruit
Dried fruit
Contains more Vitamin C +350%
Contains more Vitamin B1 +3426.7%
Contains more Vitamin B2 +195.9%
Contains more Vitamin B5 +51.2%
Contains more Vitamin B6 +177.6%
Contains more Folate +3840%
Contains more Vitamin K +512.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +25.7%
Kidney beans 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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Dried fruit
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 +350%
Contains more Vitamin B1 +3426.7%
Contains more Vitamin B2 +195.9%
Contains more Vitamin B5 +51.2%
Contains more Vitamin B6 +177.6%
Contains more Folate +3840%
Contains more Vitamin K +512.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +25.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Dried fruit
Dried fruit
Contains more Protein +595.6%
Contains more Fats +62.7%
Contains more Other +49%
Contains more Water +162.9%
Equal in Carbs - 62.64
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Dried fruit
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 Protein +595.6%
Contains more Fats +62.7%
Contains more Other +49%
Contains more Water +162.9%
Equal in Carbs - 62.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Dried fruit
Dried fruit
Contains more Polyunsaturated fat +517.6%
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +15.6%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +517.6%
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +15.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Dried fruit Opinion
Net carbs 35.11g 55.34g Dried fruit
Protein 23.58g 3.39g Kidney beans raw
Fats 0.83g 0.51g Kidney beans raw
Carbs 60.01g 62.64g Dried fruit
Calories 333kcal 241kcal Kidney beans raw
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 2.23g 53.44g Kidney beans raw
Fiber 24.9g 7.3g Kidney beans raw
Calcium 143mg 55mg Kidney beans raw
Iron 8.2mg 2.66mg Kidney beans raw
Magnesium 140mg 32mg Kidney beans raw
Phosphorus 407mg 71mg Kidney beans raw
Potassium 1406mg 1162mg Kidney beans raw
Sodium 24mg 10mg Dried fruit
Zinc 2.79mg 0.39mg Kidney beans raw
Copper 0.958mg 0.343mg Kidney beans raw
Manganese 1.021mg 0.235mg Kidney beans raw
Selenium 3.2µg 2.2µg Kidney beans raw
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.22mg 4.33mg Dried fruit
Vitamin C 4.5mg 1mg Kidney beans raw
Vitamin B1 0.529mg 0.015mg Kidney beans raw
Vitamin B2 0.219mg 0.074mg Kidney beans raw
Vitamin B3 2.06mg 2.589mg Dried fruit
Vitamin B5 0.78mg 0.516mg Kidney beans raw
Vitamin B6 0.397mg 0.143mg Kidney beans raw
Folate 394µg 10µg Kidney beans raw
Vitamin K 19µg 3.1µg Kidney beans raw
Tryptophan 0.279mg 0.016mg Kidney beans raw
Threonine 0.992mg 0.073mg Kidney beans raw
Isoleucine 1.041mg 0.063mg Kidney beans raw
Leucine 1.882mg 0.105mg Kidney beans raw
Lysine 1.618mg 0.083mg Kidney beans raw
Methionine 0.355mg 0.015mg Kidney beans raw
Phenylalanine 1.275mg 0.062mg Kidney beans raw
Valine 1.233mg 0.078mg Kidney beans raw
Histidine 0.656mg 0.047mg Kidney beans raw
Saturated Fat 0.12g 0.017g Dried fruit
Monounsaturated Fat 0.064g 0.074g Dried fruit
Polyunsaturated fat 0.457g 0.074g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Dried fruit
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
60%
Kidney beans raw
38%
Dried fruit
Minerals Daily Need Coverage Score
130%
Kidney beans raw
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 51.21g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 9)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.