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  6. Kidney beans raw vs. Prunes

Kidney beans raw vs. Prunes — In-Depth Nutrition Comparison

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How are kidney beans raw and prunes different?

  • Kidney beans raw is richer in folate, iron, copper, fiber, phosphorus, vitamin B1, manganese, magnesium, and zinc, while prunes are higher in vitamin K.
  • Kidney beans raw covers your daily need for folate, 98% more than prunes.
  • Kidney beans raw contains 10 times more vitamin B1 than prunes. Kidney beans raw contains 0.529mg of vitamin B1, while prunes contain 0.051mg.

Beans, kidney, all types, mature seeds, raw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Kidney beans raw vs Prunes 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%
Prunes
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +241.5%
Contains more CalciumCalcium +232.6%
Contains more PotassiumPotassium +92.1%
Contains more IronIron +781.7%
Contains more CopperCopper +240.9%
Contains more ZincZinc +534.1%
Contains more PhosphorusPhosphorus +489.9%
Contains more ManganeseManganese +241.5%
Contains more SeleniumSelenium +966.7%
Contains less SodiumSodium -91.7%

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%
Prunes
Prunes
4
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin B1Vitamin B1 +937.3%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B5Vitamin B5 +84.8%
Contains more Vitamin B6Vitamin B6 +93.7%
Contains more FolateFolate +9750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +95.5%
Contains more Vitamin KVitamin K +213.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.882mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Prunes DV% diff.
Folate 394µg 4µg 98%
Iron 8.2mg 0.93mg 91%
Copper 0.958mg 0.281mg 75%
Fiber 24.9g 7.1g 71%
Phosphorus 407mg 69mg 48%
Protein 23.58g 2.18g 43%
Vitamin B1 0.529mg 0.051mg 40%
Vitamin K 19µg 59.5µg 34%
Manganese 1.021mg 0.299mg 31%
Magnesium 140mg 41mg 24%
Zinc 2.79mg 0.44mg 21%
Potassium 1406mg 732mg 20%
Fructose 12.45g 16%
Vitamin B6 0.397mg 0.205mg 15%
Calcium 143mg 43mg 10%
Vitamin B5 0.78mg 0.422mg 7%
Calories 333kcal 240kcal 5%
Selenium 3.2µg 0.3µg 5%
Vitamin A 0µg 39µg 4%
Vitamin C 4.5mg 0.6mg 4%
Polyunsaturated fat 0.457g 0.062g 3%
Vitamin B2 0.219mg 0.186mg 3%
Choline 10.1mg 2%
Starch 5.11g 2%
Fats 0.83g 0.38g 1%
Vitamin B3 2.06mg 1.882mg 1%
Sodium 24mg 2mg 1%
Carbs 60.01g 63.88g 1%
Vitamin E 0.22mg 0.43mg 1%
Net carbs 35.11g 56.78g N/A
Sugar 2.23g 38.13g N/A
Saturated fat 0.12g 0.088g 0%
Monounsaturated fat 0.064g 0.053g 0%
Tryptophan 0.279mg 0.025mg 0%
Threonine 0.992mg 0.049mg 0%
Isoleucine 1.041mg 0.041mg 0%
Leucine 1.882mg 0.066mg 0%
Lysine 1.618mg 0.05mg 0%
Methionine 0.355mg 0.016mg 0%
Phenylalanine 1.275mg 0.052mg 0%
Valine 1.233mg 0.056mg 0%
Histidine 0.656mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +981.7%
Contains more FatsFats +118.4%
Contains more OtherOther +45.1%
Contains more WaterWater +163.1%
~equal in Carbs ~63.88g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +20.8%
Contains more Poly. FatPolyunsaturated fat +637.1%
Contains less Sat. FatSaturated fat -26.7%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.