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Dried fruit vs Bean - In-Depth Nutrition Comparison

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The main differences between Dried fruit and Bean

  • Dried fruit has more Vitamin E , however Bean has more Folate, Copper, Vitamin B1, Phosphorus, Selenium, Manganese, Magnesium, Fiber, and Iron.
  • Daily need coverage for Folate from Bean is 129% higher.
  • Bean has 21 times less Vitamin E than Dried fruit. Dried fruit has 4.33mg of Vitamin E , while Bean has 0.21mg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Beans, pinto, mature seeds, raw.

Infographic

Dried fruit vs Bean 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
Contains less Sodium -16.7%
Contains more Iron +90.6%
Contains more Calcium +105.5%
Contains more Potassium +19.9%
Contains more Magnesium +450%
Contains more Copper +160.3%
Contains more Zinc +484.6%
Contains more Phosphorus +478.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains less Sodium -16.7%
Contains more Iron +90.6%
Contains more Calcium +105.5%
Contains more Potassium +19.9%
Contains more Magnesium +450%
Contains more Copper +160.3%
Contains more Zinc +484.6%
Contains more Phosphorus +478.9%

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
:
7
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +1961.9%
Contains more Vitamin B3 +120.5%
Contains more Vitamin C +530%
Contains more Vitamin B1 +4653.3%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +231.5%
Contains more Vitamin K +80.6%
Contains more Folate +5150%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin A +∞%
Contains more Vitamin E +1961.9%
Contains more Vitamin B3 +120.5%
Contains more Vitamin C +530%
Contains more Vitamin B1 +4653.3%
Contains more Vitamin B2 +186.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +231.5%
Contains more Vitamin K +80.6%
Contains more Folate +5150%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Bean Opinion
Calories 241kcal 347kcal Bean
Protein 3.39g 21.42g Bean
Fats 0.51g 1.23g Bean
Vitamin C 1mg 6.3mg Bean
Net carbs 55.34g 47.05g Dried fruit
Carbs 62.64g 62.55g Dried fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.66mg 5.07mg Bean
Calcium 55mg 113mg Bean
Potassium 1162mg 1393mg Bean
Magnesium 32mg 176mg Bean
Sugar 53.44g 2.11g Bean
Fiber 7.3g 15.5g Bean
Copper 0.343mg 0.893mg Bean
Zinc 0.39mg 2.28mg Bean
Starch 0.35g 34.17g Bean
Phosphorus 71mg 411mg Bean
Sodium 10mg 12mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin E 4.33mg 0.21mg Dried fruit
Vitamin D 0µg 0µg
Vitamin B1 0.015mg 0.713mg Bean
Vitamin B2 0.074mg 0.212mg Bean
Vitamin B3 2.589mg 1.174mg Dried fruit
Vitamin B5 0.516mg 0.785mg Bean
Vitamin B6 0.143mg 0.474mg Bean
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 5.6µg Bean
Folate 10µg 525µg Bean
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.235g Dried fruit
Monounsaturated Fat 0.074g 0.229g Bean
Polyunsaturated fat 0.074g 0.407g Bean
Tryptophan 0.016mg 0.237mg Bean
Threonine 0.073mg 0.81mg Bean
Isoleucine 0.063mg 0.871mg Bean
Leucine 0.105mg 1.558mg Bean
Lysine 0.083mg 1.356mg Bean
Methionine 0.015mg 0.259mg Bean
Phenylalanine 0.062mg 1.095mg Bean
Valine 0.078mg 0.998mg Bean
Histidine 0.047mg 0.556mg Bean
Fructose 12.47g 0g Dried fruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
70
Bean
Mineral Summary Score
50
Dried fruit
126
Bean

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 food.
Protein
20%
Dried fruit
129%
Bean
Carbohydrates
63%
Dried fruit
63%
Bean
Fats
2%
Dried fruit
6%
Bean

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.218g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 51.33g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 to the foods 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/175199/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.