Kidney bean vs Dried fruit - In-Depth Nutrition Comparison

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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

Kidney bean

7

:

1

Dried fruit

Contains more Iron +208.3%

Contains more Calcium +160%

Contains more Potassium +21%

Contains more Magnesium +337.5%

Contains more Copper +179.3%

Contains more Zinc +615.4%

Contains more Phosphorus +473.2%

Contains less Sodium -58.3%

Kidney bean

Dried fruit

Contains more Iron +208.3%

Contains more Calcium +160%

Contains more Potassium +21%

Contains more Magnesium +337.5%

Contains more Copper +179.3%

Contains more Zinc +615.4%

Contains more Phosphorus +473.2%

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

Kidney bean

7

:

3

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 Vitamin K +512.9%

Contains more Folate, total +3840%

Contains more Vitamin A +∞%

Contains more Vitamin E +1868.2%

Contains more Vitamin B3 +25.7%

Kidney bean

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 Vitamin K +512.9%

Contains more Folate, total +3840%

Contains more Vitamin A +∞%

Contains more Vitamin E +1868.2%

Contains more Vitamin B3 +25.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

50

31

Mineral Summary Score

91

33

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food

Protein

141%

20%

Carbohydrates

60%

63%

Fats

4%

2%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in glycemic index
Lower in price
Rich in minerals
Rich in vitamins
Lower in Sodium
Lower in Saturated Fat
Lower in Cholesterol	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Kidney bean contains less Sugars (difference - 51.21g)

Which food is lower in glycemic index?

Kidney bean is lower in glycemic index (difference - 3)

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?

?

The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	333	241
Protein	23.58	3.39
Fats	0.83	0.51
Vitamin C	4.5	1
Carbs	60.01	62.64
Cholesterol	0	0
Vitamin D	0	0
Iron	8.2	2.66
Calcium	143	55
Potassium	1406	1162
Magnesium	140	32
Sugars	2.23	53.44
Fiber	24.9	7.3
Copper	0.958	0.343
Zinc	2.79	0.39
Starch		0.35
Phosphorus	407	71
Sodium	24	10
Vitamin A	0	3604
Vitamin E	0.22	4.33
Vitamin D	0	0
Vitamin B1	0.529	0.015
Vitamin B2	0.219	0.074
Vitamin B3	2.06	2.589
Vitamin B5	0.78	0.516
Vitamin B6	0.397	0.143
Vitamin B12	0	0
Vitamin K	19	3.1
Folate, total	394	10
Folic acid (B9)	0	0
Trans Fat	0
Saturated Fat	0.12	0.017
Monounsaturated Fat	0.064	0.074
Polyunsaturated fat	0.457	0.074
Tryptophan	0.279	0.016
Threonine	0.992	0.073
Isoleucine	1.041	0.063
Leucine	1.882	0.105
Lysine	1.618	0.083
Methionine	0.355	0.015
Phenylalanine	1.275	0.062
Valine	1.233	0.078
Histidine	0.656	0.047
Fructose		12.47