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  6. Dried fruit vs. Bean raw

Dried fruit vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between dried fruit and bean raw

  • Dried fruit has more vitamin E; however, bean raw has more folate, copper, vitamin B1, phosphorus, selenium, manganese, magnesium, fiber, and iron.
  • Daily need coverage for folate for bean raw is 129% higher.
  • Bean raw has 21 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while bean raw 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 raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -16.7%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +105.5%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +90.6%
Contains more CopperCopper +160.3%
Contains more ZincZinc +484.6%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +388.5%
Contains more SeleniumSelenium +1168.2%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1961.9%
Contains more Vitamin B3Vitamin B3 +120.5%
Contains more Vitamin CVitamin C +530%
Contains more Vitamin B1Vitamin B1 +4653.3%
Contains more Vitamin B2Vitamin B2 +186.5%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more Vitamin B6Vitamin B6 +231.5%
Contains more Vitamin KVitamin K +80.6%
Contains more FolateFolate +5150%
Contains more CholineCholine +376.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +172.6%
Contains more ProteinProtein +531.9%
Contains more FatsFats +141.2%
Contains more OtherOther +35%
~equal in Carbs ~62.55g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +209.5%
Contains more Poly. FatPolyunsaturated fat +450%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +298.5%
Contains more GlucoseGlucose +25346.2%
Contains more FructoseFructose +∞%
Contains more StarchStarch +9662.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 raw
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 raw DV% diff.
Folate 10µg 525µg 129%
Copper 0.343mg 0.893mg 61%
Vitamin B1 0.015mg 0.713mg 58%
Phosphorus 71mg 411mg 49%
Selenium 2.2µg 27.9µg 47%
Manganese 0.235mg 1.148mg 40%
Protein 3.39g 21.42g 36%
Magnesium 32mg 176mg 34%
Fiber 7.3g 15.5g 33%
Iron 2.66mg 5.07mg 30%
Vitamin E 4.33mg 0.21mg 27%
Vitamin B6 0.143mg 0.474mg 25%
Vitamin A 180µg 0µg 20%
Zinc 0.39mg 2.28mg 17%
Fructose 12.47g 0g 16%
Starch 0.35g 34.17g 14%
Vitamin B2 0.074mg 0.212mg 11%
Choline 13.9mg 66.2mg 10%
Vitamin B3 2.589mg 1.174mg 9%
Potassium 1162mg 1393mg 7%
Calcium 55mg 113mg 6%
Vitamin C 1mg 6.3mg 6%
Vitamin B5 0.516mg 0.785mg 5%
Calories 241kcal 347kcal 5%
Vitamin K 3.1µg 5.6µg 2%
Polyunsaturated fat 0.074g 0.407g 2%
Fats 0.51g 1.23g 1%
Saturated fat 0.017g 0.235g 1%
Net carbs 55.34g 47.05g N/A
Carbs 62.64g 62.55g 0%
Sugar 53.44g 2.11g N/A
Sodium 10mg 12mg 0%
Monounsaturated fat 0.074g 0.229g 0%
Tryptophan 0.016mg 0.237mg 0%
Threonine 0.073mg 0.81mg 0%
Isoleucine 0.063mg 0.871mg 0%
Leucine 0.105mg 1.558mg 0%
Lysine 0.083mg 1.356mg 0%
Methionine 0.015mg 0.259mg 0%
Phenylalanine 0.062mg 1.095mg 0%
Valine 0.078mg 0.998mg 0%
Histidine 0.047mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Dried fruit
67%
Bean raw
Minerals Daily Need Coverage Score
44%
Dried fruit
131%
Bean raw

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 raw
Bean raw is lower in Sugar (difference - 51.33g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - 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.