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Dried fruit vs. Bean — In-Depth Nutrition Comparison

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Differences between Dried fruit and Bean

  • Dried fruit has more Iron, Vitamin E , Potassium, Vitamin A RAE, Copper, Vitamin B3, and Fiber, while Bean has more Vitamin B1, and Zinc.
  • Dried fruit's daily need coverage for Iron is 30% higher.
  • Bean contains 36 times less Vitamin A RAE than Dried fruit. Dried fruit contains 180µg of Vitamin A RAE, while Bean contains 5µg.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Beans, baked, canned, no salt added.

Infographic

Dried fruit vs Bean 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.
Contains more Iron +817.2%
Contains more Potassium +292.6%
Contains more Copper +66.5%
Contains more Phosphorus +46.5%
Contains less Sodium -90%
Contains more Zinc +259%
Contains more Selenium +104.5%
Equal in Calcium - 50
Equal in Magnesium - 32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +817.2%
Contains more Potassium +292.6%
Contains more Copper +66.5%
Contains more Phosphorus +46.5%
Contains less Sodium -90%
Contains more Zinc +259%
Contains more Selenium +104.5%
Equal in Calcium - 50
Equal in Magnesium - 32

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.
:
4
Bean
Contains more Vitamin A +3300%
Contains more Vitamin E +2786.7%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +502.1%
Contains more Vitamin K +287.5%
Contains more Vitamin C +210%
Contains more Vitamin B1 +900%
Contains more Folate +140%
Contains more Choline +121.6%
Equal in Vitamin B6 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 17% 2%
Contains more Vitamin A +3300%
Contains more Vitamin E +2786.7%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +502.1%
Contains more Vitamin K +287.5%
Contains more Vitamin C +210%
Contains more Vitamin B1 +900%
Contains more Folate +140%
Contains more Choline +121.6%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +27.5%
Contains more Carbs +205.7%
Contains more Other +50.3%
Contains more Protein +41.6%
Contains more Water +135%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +27.5%
Contains more Carbs +205.7%
Contains more Other +50.3%
Contains more Protein +41.6%
Contains more Water +135%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +111.4%
Contains more Polyunsaturated fat +132.4%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +111.4%
Contains more Polyunsaturated 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.
Dried fruit Bean
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Bean Opinion
Net carbs 55.34g 14.99g Dried fruit
Protein 3.39g 4.8g Bean
Fats 0.51g 0.4g Dried fruit
Carbs 62.64g 20.49g Dried fruit
Calories 241kcal 105kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 7.78g Bean
Fiber 7.3g 5.5g Dried fruit
Calcium 55mg 50mg Dried fruit
Iron 2.66mg 0.29mg Dried fruit
Magnesium 32mg 32mg
Phosphorus 71mg 104mg Bean
Potassium 1162mg 296mg Dried fruit
Sodium 10mg 1mg Bean
Zinc 0.39mg 1.4mg Bean
Copper 0.343mg 0.206mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 4.5µg Bean
Vitamin A 3604IU 106IU Dried fruit
Vitamin A RAE 180µg 5µg Dried fruit
Vitamin E 4.33mg 0.15mg Dried fruit
Vitamin C 1mg 3.1mg Bean
Vitamin B1 0.015mg 0.15mg Bean
Vitamin B2 0.074mg 0.06mg Dried fruit
Vitamin B3 2.589mg 0.43mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.13mg Dried fruit
Folate 10µg 24µg Bean
Choline 13.9mg 30.8mg Bean
Vitamin K 3.1µg 0.8µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g 0.103g Dried fruit
Monounsaturated Fat 0.074g 0.035g Dried fruit
Polyunsaturated fat 0.074g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Bean
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
36%
Dried fruit
11%
Bean
Minerals Daily Need Coverage Score
44%
Dried fruit
25%
Bean

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 45.66g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 9mg)
Which food is cheaper?
Bean
Bean 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.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.