Kidney bean vs Dried fruit - In-Depth Nutrition Comparison
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How are Kidney bean and Dried fruit different?
- Kidney bean 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 bean is 96% higher.
- Kidney bean contains 35 times more Vitamin B1 than Dried fruit. While Kidney bean 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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+160%
Contains
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Iron
+208.3%
Contains
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Magnesium
+337.5%
Contains
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Phosphorus
+473.2%
Contains
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Potassium
+21%
Contains
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Zinc
+615.4%
Contains
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Copper
+179.3%
Contains
less
Sodium
-58.3%
Contains
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Calcium
+160%
Contains
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Iron
+208.3%
Contains
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Magnesium
+337.5%
Contains
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Phosphorus
+473.2%
Contains
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Potassium
+21%
Contains
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Zinc
+615.4%
Contains
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Copper
+179.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+350%
Contains
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Vitamin B1
+3426.7%
Contains
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Vitamin B2
+195.9%
Contains
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Vitamin B5
+51.2%
Contains
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Vitamin B6
+177.6%
Contains
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Folate
+3840%
Contains
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Vitamin K
+512.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1868.2%
Contains
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Vitamin B3
+25.7%
Contains
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Vitamin C
+350%
Contains
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Vitamin B1
+3426.7%
Contains
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Vitamin B2
+195.9%
Contains
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Vitamin B5
+51.2%
Contains
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Vitamin B6
+177.6%
Contains
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Folate
+3840%
Contains
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Vitamin K
+512.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1868.2%
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Vitamin B3
+25.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+595.6%
Contains
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Fats
+62.7%
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Other
+49%
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Water
+162.9%
Equal in Carbs - 62.64
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Contains
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Protein
+595.6%
Contains
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Fats
+62.7%
Contains
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Other
+49%
Contains
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Water
+162.9%
Equal in Carbs - 62.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+517.6%
Contains
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Saturated Fat
-85.8%
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Monounsaturated Fat
+15.6%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.457 g
Saturated Fat:
0.017 g
Monounsaturated Fat:
0.074 g
Polyunsaturated fat:
0.074 g
Contains
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Polyunsaturated fat
+517.6%
Contains
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Saturated Fat
-85.8%
Contains
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Monounsaturated Fat
+15.6%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 35.11g | 55.34g |
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Protein | 23.58g | 3.39g |
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Fats | 0.83g | 0.51g |
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Carbs | 60.01g | 62.64g |
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Calories | 333kcal | 241kcal |
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Starch | 0.35g |
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Fructose | 12.47g |
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Sugar | 2.23g | 53.44g |
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Fiber | 24.9g | 7.3g |
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Calcium | 143mg | 55mg |
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Iron | 8.2mg | 2.66mg |
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Magnesium | 140mg | 32mg |
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Phosphorus | 407mg | 71mg |
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Potassium | 1406mg | 1162mg |
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Sodium | 24mg | 10mg |
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Zinc | 2.79mg | 0.39mg |
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Copper | 0.958mg | 0.343mg |
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Vitamin A | 0IU | 3604IU |
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Vitamin A RAE | 0µg | 180µg |
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Vitamin E | 0.22mg | 4.33mg |
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Vitamin C | 4.5mg | 1mg |
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Vitamin B1 | 0.529mg | 0.015mg |
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Vitamin B2 | 0.219mg | 0.074mg |
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Vitamin B3 | 2.06mg | 2.589mg |
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Vitamin B5 | 0.78mg | 0.516mg |
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Vitamin B6 | 0.397mg | 0.143mg |
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Folate | 394µg | 10µg |
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Vitamin K | 19µg | 3.1µg |
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Tryptophan | 0.279mg | 0.016mg |
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Threonine | 0.992mg | 0.073mg |
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Isoleucine | 1.041mg | 0.063mg |
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Leucine | 1.882mg | 0.105mg |
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Lysine | 1.618mg | 0.083mg |
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Methionine | 0.355mg | 0.015mg |
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Phenylalanine | 1.275mg | 0.062mg |
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Valine | 1.233mg | 0.078mg |
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Histidine | 0.656mg | 0.047mg |
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Saturated Fat | 0.12g | 0.017g |
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Monounsaturated Fat | 0.064g | 0.074g |
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Polyunsaturated fat | 0.457g | 0.074g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%

38%

Minerals Daily Need Coverage Score
143%

50%

Comparison summary
Which food is lower in Sugar?

Kidney bean is lower in Sugar (difference - 51.21g)
Which food is lower in glycemic index?

Kidney bean is lower in glycemic index (difference - 9)
Which food is cheaper?

Kidney bean is cheaper (difference - $0.8)
Which food is richer in minerals?

Kidney bean is relatively richer in minerals
Which food is richer in vitamins?

Kidney bean is relatively richer in vitamins
Which food contains less Sodium?

Dried fruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?

Dried fruit is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)