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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.

Infographic

Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
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 less Sodium -58.3%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
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 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
Kidney bean
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 bean
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%

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.
Kidney bean 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 bean Dried fruit Opinion
Net carbs 35.11g 55.34g Dried fruit
Protein 23.58g 3.39g Kidney bean
Fats 0.83g 0.51g Kidney bean
Carbs 60.01g 62.64g Dried fruit
Calories 333kcal 241kcal Kidney bean
Starch g 0.35g Dried fruit
Fructose g 12.47g Dried fruit
Sugar 2.23g 53.44g Kidney bean
Fiber 24.9g 7.3g Kidney bean
Calcium 143mg 55mg Kidney bean
Iron 8.2mg 2.66mg Kidney bean
Magnesium 140mg 32mg Kidney bean
Phosphorus 407mg 71mg Kidney bean
Potassium 1406mg 1162mg Kidney bean
Sodium 24mg 10mg Dried fruit
Zinc 2.79mg 0.39mg Kidney bean
Copper 0.958mg 0.343mg Kidney bean
Vitamin A 0IU 3604IU Dried fruit
Vitamin E 0.22mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 1mg Kidney bean
Vitamin B1 0.529mg 0.015mg Kidney bean
Vitamin B2 0.219mg 0.074mg Kidney bean
Vitamin B3 2.06mg 2.589mg Dried fruit
Vitamin B5 0.78mg 0.516mg Kidney bean
Vitamin B6 0.397mg 0.143mg Kidney bean
Folate 394µg 10µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 3.1µg Kidney bean
Tryptophan 0.279mg 0.016mg Kidney bean
Threonine 0.992mg 0.073mg Kidney bean
Isoleucine 1.041mg 0.063mg Kidney bean
Leucine 1.882mg 0.105mg Kidney bean
Lysine 1.618mg 0.083mg Kidney bean
Methionine 0.355mg 0.015mg Kidney bean
Phenylalanine 1.275mg 0.062mg Kidney bean
Valine 1.233mg 0.078mg Kidney bean
Histidine 0.656mg 0.047mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 0.12g 0.017g Dried fruit
Monounsaturated Fat 0.064g 0.074g Dried fruit
Polyunsaturated fat 0.457g 0.074g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
38
Dried fruit
Mineral Summary Score
143
Kidney bean
50
Dried fruit

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 food.
Protein
141%
Kidney bean
20%
Dried fruit
Carbohydrates
60%
Kidney bean
63%
Dried fruit
Fats
4%
Kidney bean
2%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 51.21g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 9)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.