Dried fruit vs. Beans — In-Depth Nutrition Comparison
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Differences between dried fruit and beans
- Dried fruit has more vitamin A, iron, vitamin E, potassium, copper, vitamin B3, and fiber, while beans have more vitamin B1 and zinc.
- Dried fruit's daily need coverage for vitamin A is 70% higher.
- Beans contain 29 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while beans contain 0.15mg.
The food types used in this comparison are Apricots, dried, sulfured, uncooked and Beans, baked, canned, no salt added.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +292.6% |
| Contains more IronIron | +817.2% |
| Contains more CopperCopper | +66.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +259% |
| Contains more PhosphorusPhosphorus | +46.5% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +104.5% |
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.
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin EVitamin E | +2786.7% |
| Contains more Vitamin B2Vitamin B2 | +23.3% |
| Contains more Vitamin B3Vitamin B3 | +502.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +287.5% |
| Contains more Vitamin CVitamin C | +210% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more FolateFolate | +140% |
| Contains more CholineCholine | +121.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more FatsFats | +27.5% |
| Contains more CarbsCarbs | +205.7% |
| Contains more OtherOther | +50.3% |
| Contains more ProteinProtein | +41.6% |
| Contains more WaterWater | +135% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
| Contains less Sat. FatSaturated fat | -83.5% |
| Contains more Mono. FatMonounsaturated fat | +111.4% |
| Contains more Poly. FatPolyunsaturated fat | +132.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.66mg | 0.29mg | 30% |
| Vitamin E | 4.33mg | 0.15mg | 28% |
| Potassium | 1162mg | 296mg | 25% |
| Vitamin A | 180µg | 5µg | 19% |
| Fructose | 12.47g | 16% | |
| Copper | 0.343mg | 0.206mg | 15% |
| Carbs | 62.64g | 20.49g | 14% |
| Vitamin B3 | 2.589mg | 0.43mg | 13% |
| Vitamin B1 | 0.015mg | 0.15mg | 11% |
| Manganese | 0.235mg | 10% | |
| Vitamin B5 | 0.516mg | 10% | |
| Zinc | 0.39mg | 1.4mg | 9% |
| Calories | 241kcal | 105kcal | 7% |
| Fiber | 7.3g | 5.5g | 7% |
| Phosphorus | 71mg | 104mg | 5% |
| Folate | 10µg | 24µg | 4% |
| Selenium | 2.2µg | 4.5µg | 4% |
| Choline | 13.9mg | 30.8mg | 3% |
| Protein | 3.39g | 4.8g | 3% |
| Vitamin K | 3.1µg | 0.8µg | 2% |
| Vitamin C | 1mg | 3.1mg | 2% |
| Polyunsaturated fat | 0.074g | 0.172g | 1% |
| Calcium | 55mg | 50mg | 1% |
| Vitamin B6 | 0.143mg | 0.13mg | 1% |
| Vitamin B2 | 0.074mg | 0.06mg | 1% |
| Fats | 0.51g | 0.4g | 0% |
| Net carbs | 55.34g | 14.99g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 53.44g | 7.78g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 10mg | 1mg | 0% |
| Saturated fat | 0.017g | 0.103g | 0% |
| Monounsaturated fat | 0.074g | 0.035g | 0% |
| Tryptophan | 0.016mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.083mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.062mg | 0% | |
| Valine | 0.078mg | 0% | |
| Histidine | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
11%
Minerals Daily Need Coverage Score
44%
25%
Comparison summary
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Beans is lower in Sugar (difference - 45.66g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 9mg)
Which food is cheaper?
Beans is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.