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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, and magnesium; however, dried fruit is richer in vitamin A and vitamin E.
  • Daily need coverage for folate for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +21%
Contains more IronIron +208.3%
Contains more CopperCopper +179.3%
Contains more ZincZinc +615.4%
Contains more PhosphorusPhosphorus +473.2%
Contains more ManganeseManganese +334.5%
Contains more SeleniumSelenium +45.5%
Contains less SodiumSodium -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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +350%
Contains more Vitamin B1Vitamin B1 +3426.7%
Contains more Vitamin B2Vitamin B2 +195.9%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B6Vitamin B6 +177.6%
Contains more Vitamin KVitamin K +512.9%
Contains more FolateFolate +3840%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1868.2%
Contains more Vitamin B3Vitamin B3 +25.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Dried fruit DV% diff.
Folate 394µg 10µg 96%
Fiber 24.9g 7.3g 70%
Iron 8.2mg 2.66mg 69%
Copper 0.958mg 0.343mg 68%
Phosphorus 407mg 71mg 48%
Vitamin B1 0.529mg 0.015mg 43%
Protein 23.58g 3.39g 40%
Manganese 1.021mg 0.235mg 34%
Vitamin E 0.22mg 4.33mg 27%
Magnesium 140mg 32mg 26%
Zinc 2.79mg 0.39mg 22%
Vitamin B6 0.397mg 0.143mg 20%
Vitamin A 0µg 180µg 20%
Fructose 12.47g 16%
Vitamin K 19µg 3.1µg 13%
Vitamin B2 0.219mg 0.074mg 11%
Calcium 143mg 55mg 9%
Potassium 1406mg 1162mg 7%
Calories 333kcal 241kcal 5%
Vitamin B5 0.78mg 0.516mg 5%
Vitamin C 4.5mg 1mg 4%
Polyunsaturated fat 0.457g 0.074g 3%
Choline 13.9mg 3%
Vitamin B3 2.06mg 2.589mg 3%
Selenium 3.2µg 2.2µg 2%
Sodium 24mg 10mg 1%
Carbs 60.01g 62.64g 1%
Fats 0.83g 0.51g 0%
Net carbs 35.11g 55.34g N/A
Sugar 2.23g 53.44g N/A
Starch 0.35g 0%
Saturated fat 0.12g 0.017g 0%
Monounsaturated fat 0.064g 0.074g 0%
Tryptophan 0.279mg 0.016mg 0%
Threonine 0.992mg 0.073mg 0%
Isoleucine 1.041mg 0.063mg 0%
Leucine 1.882mg 0.105mg 0%
Lysine 1.618mg 0.083mg 0%
Methionine 0.355mg 0.015mg 0%
Phenylalanine 1.275mg 0.062mg 0%
Valine 1.233mg 0.078mg 0%
Histidine 0.656mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +595.6%
Contains more FatsFats +62.7%
Contains more OtherOther +49%
Contains more WaterWater +162.9%
~equal in Carbs ~62.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +517.6%
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +15.6%

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. 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.