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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
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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
Kidney bean
7
:
1
Dried fruit
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
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
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 Vitamin K +512.9%
Contains more Folate +3840%
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +25.7%
Kidney bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 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 Vitamin K +512.9%
Contains more Folate +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
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 the food
Protein
141%
Kidney bean
20%
Dried fruit
Carbohydrates
60%
Kidney bean
63%
Dried fruit
Fats
4%
Kidney bean
2%
Dried fruit

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.
Kidney bean Dried fruit
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (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)

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

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 of 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.