Kidney beans vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between kidney beans and dried fruit

Kidney beans has more folate, vitamin B1, phosphorus, and manganese; however, dried fruit is richer in vitamin A, vitamin E, potassium, copper, vitamin B3, and vitamin B5.
Dried fruit covers your daily vitamin A needs 72% more than kidney beans.
Dried fruit has 13 times less folate than kidney beans. Kidney beans has 130µg of folate, while dried fruit has 10µg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Apricots, dried, sulfured, uncooked.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kidney beans

Dried fruit

Contains more MagnesiumMagnesium	+31.3%
Contains more ZincZinc	+156.4%
Contains more PhosphorusPhosphorus	+94.4%
Contains less SodiumSodium	-90%
Contains more ManganeseManganese	+83%

Contains more CalciumCalcium	+57.1%
Contains more PotassiumPotassium	+186.9%
Contains more IronIron	+19.8%
Contains more CopperCopper	+58.8%
Contains more SeleniumSelenium	+100%

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.

Kidney beans

Dried fruit

Contains more Vitamin CVitamin C	+20%
Contains more Vitamin B1Vitamin B1	+966.7%
Contains more Vitamin KVitamin K	+171%
Contains more FolateFolate	+1200%
Contains more CholineCholine	+119.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+14333.3%
Contains more Vitamin B2Vitamin B2	+27.6%
Contains more Vitamin B3Vitamin B3	+347.9%
Contains more Vitamin B5Vitamin B5	+134.5%
Contains more Vitamin B6Vitamin B6	+19.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	130µg	10µg	30%
Vitamin E	0.03mg	4.33mg	29%
Potassium	405mg	1162mg	22%
Vitamin A	0µg	180µg	20%
Fructose		12.47g	16%
Copper	0.216mg	0.343mg	14%
Vitamin B3	0.578mg	2.589mg	13%
Carbs	22.8g	62.64g	13%
Vitamin B1	0.16mg	0.015mg	12%
Protein	8.67g	3.39g	11%
Phosphorus	138mg	71mg	10%
Manganese	0.43mg	0.235mg	8%
Iron	2.22mg	2.66mg	6%
Vitamin B5	0.22mg	0.516mg	6%
Calories	127kcal	241kcal	6%
Zinc	1mg	0.39mg	6%
Vitamin K	8.4µg	3.1µg	4%
Fiber	6.4g	7.3g	4%
Choline	30.5mg	13.9mg	3%
Calcium	35mg	55mg	2%
Vitamin B6	0.12mg	0.143mg	2%
Selenium	1.1µg	2.2µg	2%
Magnesium	42mg	32mg	2%
Vitamin B2	0.058mg	0.074mg	1%
Polyunsaturated fat	0.278g	0.074g	1%
Fats	0.5g	0.51g	0%
Vitamin C	1.2mg	1mg	0%
Net carbs	16.4g	55.34g	N/A
Sugar	0.32g	53.44g	N/A
Starch		0.35g	0%
Sodium	1mg	10mg	0%
Saturated fat	0.073g	0.017g	0%
Monounsaturated fat	0.039g	0.074g	0%
Tryptophan	0.104mg	0.016mg	0%
Threonine	0.319mg	0.073mg	0%
Isoleucine	0.41mg	0.063mg	0%
Leucine	0.736mg	0.105mg	0%
Lysine	0.607mg	0.083mg	0%
Methionine	0.113mg	0.015mg	0%
Phenylalanine	0.511mg	0.062mg	0%
Valine	0.5mg	0.078mg	0%
Histidine	0.238mg	0.047mg	0%