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  6. Navy beans vs. Dried fruit

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

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Significant differences between Navy beans and Dried fruit

  • Navy beans has more Folate, Vitamin B1, Fiber, Manganese, and Phosphorus, however, Dried fruit is richer in Vitamin E , Potassium, Vitamin A RAE, Copper, and Vitamin B3.
  • Navy beans covers your daily Folate needs 33% more than Dried fruit.
  • Dried fruit has 16 times less Vitamin B1 than Navy beans. Navy beans has 0.237mg of Vitamin B1, while Dried fruit has 0.015mg.

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

Infographic

Navy beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
7
:
3
Dried fruit
Dried fruit
Contains more Calcium +25.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +102.8%
Contains less Sodium -100%
Contains more Zinc +164.1%
Contains more Manganese +124.3%
Contains more Selenium +31.8%
Contains more Iron +12.7%
Contains more Potassium +198.7%
Contains more Copper +63.3%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +25.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +102.8%
Contains less Sodium -100%
Contains more Zinc +164.1%
Contains more Manganese +124.3%
Contains more Selenium +31.8%
Contains more Iron +12.7%
Contains more Potassium +198.7%
Contains more Copper +63.3%

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.
Navy beans
Navy beans
2
:
8
Dried fruit
Dried fruit
Contains more Vitamin B1 +1480%
Contains more Folate +1300%
Contains more Vitamin A +∞%
Contains more Vitamin E +43200%
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +298.9%
Contains more Vitamin B5 +94%
Contains more Vitamin K +416.7%
Equal in Vitamin B6 - 0.143
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 B1 +1480%
Contains more Folate +1300%
Contains more Vitamin A +∞%
Contains more Vitamin E +43200%
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +298.9%
Contains more Vitamin B5 +94%
Contains more Vitamin K +416.7%
Equal in Vitamin B6 - 0.143

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
3
:
2
Dried fruit
Dried fruit
Contains more Protein +142.8%
Contains more Fats +21.6%
Contains more Water +106.6%
Contains more Carbs +140.5%
Contains more Other +99.2%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +142.8%
Contains more Fats +21.6%
Contains more Water +106.6%
Contains more Carbs +140.5%
Contains more Other +99.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +91.9%
Contains more Polyunsaturated fat +562.2%
Contains less Saturated Fat -82.7%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +91.9%
Contains more Polyunsaturated fat +562.2%
Contains less Saturated Fat -82.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
3
Dried fruit
Dried fruit
Contains more Starch +4300%
Contains more Sucrose +2032.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Navy beans
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +4300%
Contains more Sucrose +2032.4%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy beans Dried fruit Opinion
Net carbs 15.55g 55.34g Dried fruit
Protein 8.23g 3.39g Navy beans
Fats 0.62g 0.51g Navy beans
Carbs 26.05g 62.64g Dried fruit
Calories 140kcal 241kcal Dried fruit
Starch 15.4g 0.35g Navy beans
Fructose 0g 12.47g Dried fruit
Sugar 0.37g 53.44g Navy beans
Fiber 10.5g 7.3g Navy beans
Calcium 69mg 55mg Navy beans
Iron 2.36mg 2.66mg Dried fruit
Magnesium 53mg 32mg Navy beans
Phosphorus 144mg 71mg Navy beans
Potassium 389mg 1162mg Dried fruit
Sodium 0mg 10mg Navy beans
Zinc 1.03mg 0.39mg Navy beans
Copper 0.21mg 0.343mg Dried fruit
Manganese 0.527mg 0.235mg Navy beans
Selenium 2.9µg 2.2µg Navy beans
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.01mg 4.33mg Dried fruit
Vitamin C 0.9mg 1mg Dried fruit
Vitamin B1 0.237mg 0.015mg Navy beans
Vitamin B2 0.066mg 0.074mg Dried fruit
Vitamin B3 0.649mg 2.589mg Dried fruit
Vitamin B5 0.266mg 0.516mg Dried fruit
Vitamin B6 0.138mg 0.143mg Dried fruit
Folate 140µg 10µg Navy beans
Vitamin K 0.6µg 3.1µg Dried fruit
Tryptophan 0.1mg 0.016mg Navy beans
Threonine 0.289mg 0.073mg Navy beans
Isoleucine 0.387mg 0.063mg Navy beans
Leucine 0.7mg 0.105mg Navy beans
Lysine 0.52mg 0.083mg Navy beans
Methionine 0.111mg 0.015mg Navy beans
Phenylalanine 0.471mg 0.062mg Navy beans
Valine 0.504mg 0.078mg Navy beans
Histidine 0.206mg 0.047mg Navy beans
Saturated Fat 0.098g 0.017g Dried fruit
Monounsaturated Fat 0.142g 0.074g Navy beans
Polyunsaturated fat 0.49g 0.074g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
38%
Dried fruit
Minerals Daily Need Coverage Score
43%
Navy beans
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 53.07g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.