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  6. Green bean raw vs. Dried fruit

Green bean raw vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between green bean raw and dried fruit

  • Green bean raw has more vitamin K and vitamin C; however, dried fruit has more vitamin A, copper, potassium, vitamin E, iron, fiber, vitamin B3, and vitamin B5.
  • Daily need coverage for vitamin A for dried fruit is 58% higher.
  • Dried fruit has 14 times less vitamin K than green bean raw. Green bean raw has 43µg of vitamin K, while dried fruit has 3.1µg.
  • Dried fruit has a higher glycemic index than green bean raw.

Food types used in this article are Beans, snap, green, raw and Apricots, dried, sulfured, uncooked.

Infographic

Green bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +450.7%
Contains more IronIron +158.3%
Contains more CopperCopper +397.1%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +86.8%
Contains more SeleniumSelenium +266.7%
~equal in Manganese ~0.235mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1120%
Contains more Vitamin B1Vitamin B1 +446.7%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin KVitamin K +1287.1%
Contains more FolateFolate +230%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin EVitamin E +956.1%
Contains more Vitamin B3Vitamin B3 +252.7%
Contains more Vitamin B5Vitamin B5 +129.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.143mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Green bean raw Dried fruit DV% diff.
Vitamin K 43µg 3.1µg 33%
Copper 0.069mg 0.343mg 30%
Potassium 211mg 1162mg 28%
Vitamin E 0.41mg 4.33mg 26%
Iron 1.03mg 2.66mg 20%
Carbs 6.97g 62.64g 19%
Fiber 2.7g 7.3g 18%
Vitamin A 35µg 180µg 16%
Fructose 1.39g 12.47g 14%
Vitamin C 12.2mg 1mg 12%
Vitamin B3 0.734mg 2.589mg 12%
Calories 31kcal 241kcal 11%
Vitamin B1 0.082mg 0.015mg 6%
Vitamin B5 0.225mg 0.516mg 6%
Folate 33µg 10µg 6%
Phosphorus 38mg 71mg 5%
Selenium 0.6µg 2.2µg 3%
Protein 1.83g 3.39g 3%
Calcium 37mg 55mg 2%
Magnesium 25mg 32mg 2%
Vitamin B2 0.104mg 0.074mg 2%
Manganese 0.216mg 0.235mg 1%
Zinc 0.24mg 0.39mg 1%
Fats 0.22g 0.51g 0%
Net carbs 4.27g 55.34g N/A
Sugar 3.26g 53.44g N/A
Starch 0.88g 0.35g 0%
Sodium 6mg 10mg 0%
Vitamin B6 0.141mg 0.143mg 0%
Saturated fat 0.05g 0.017g 0%
Choline 15.3mg 13.9mg 0%
Monounsaturated fat 0.01g 0.074g 0%
Polyunsaturated fat 0.113g 0.074g 0%
Tryptophan 0.019mg 0.016mg 0%
Threonine 0.079mg 0.073mg 0%
Isoleucine 0.066mg 0.063mg 0%
Leucine 0.112mg 0.105mg 0%
Lysine 0.088mg 0.083mg 0%
Methionine 0.022mg 0.015mg 0%
Phenylalanine 0.067mg 0.062mg 0%
Valine 0.09mg 0.078mg 0%
Histidine 0.034mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
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 WaterWater +192.4%
Contains more ProteinProtein +85.2%
Contains more FatsFats +131.8%
Contains more CarbsCarbs +798.7%
Contains more OtherOther +289.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +52.7%
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +640%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +151.4%
Contains more SucroseSucrose +2091.7%
Contains more GlucoseGlucose +2090.7%
Contains more FructoseFructose +797.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.