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  6. Dried fruit vs. Beans

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

Dried fruit vs Beans 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
~equal in Magnesium ~32mg
~equal in Calcium ~50mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Beans 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Beans
Beans
2
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 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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Beans
Beans
1
33% 11% 55%
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%

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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. Beans - 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.