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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 from 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.
Dried fruit
Dried fruit
1
:
9
Bean raw
Bean raw
Contains less Sodium -16.7%
Contains more Calcium +105.5%
Contains more Iron +90.6%
Contains more Magnesium +450%
Contains more Phosphorus +478.9%
Contains more Potassium +19.9%
Contains more Zinc +484.6%
Contains more Copper +160.3%
Contains more Manganese +388.5%
Contains more Selenium +1168.2%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains less Sodium -16.7%
Contains more Calcium +105.5%
Contains more Iron +90.6%
Contains more Magnesium +450%
Contains more Phosphorus +478.9%
Contains more Potassium +19.9%
Contains more Zinc +484.6%
Contains more Copper +160.3%
Contains more Manganese +388.5%
Contains more Selenium +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.
Dried fruit
Dried fruit
3
:
7
Bean raw
Bean raw
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 Folate +5150%
Contains more Vitamin K +80.6%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 Folate +5150%
Contains more Vitamin K +80.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Bean raw
Bean raw
Contains more Water +172.6%
Contains more Protein +531.9%
Contains more Fats +141.2%
Contains more Other +35%
Equal in Carbs - 62.55
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Bean raw
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 Water +172.6%
Contains more Protein +531.9%
Contains more Fats +141.2%
Contains more Other +35%
Equal in Carbs - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Bean raw
Bean raw
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +209.5%
Contains more Polyunsaturated fat +450%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +209.5%
Contains more Polyunsaturated fat +450%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
1
Bean raw
Bean raw
Contains more Sucrose +298.5%
Contains more Glucose +25346.2%
Contains more Fructose +∞%
Contains more Starch +9662.9%
Dried fruit
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
Bean raw
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 Sucrose +298.5%
Contains more Glucose +25346.2%
Contains more Fructose +∞%
Contains more Starch +9662.9%

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 Opinion
Net carbs 55.34g 47.05g Dried fruit
Protein 3.39g 21.42g Bean raw
Fats 0.51g 1.23g Bean raw
Carbs 62.64g 62.55g Dried fruit
Calories 241kcal 347kcal Bean raw
Starch 0.35g 34.17g Bean raw
Fructose 12.47g 0g Dried fruit
Sugar 53.44g 2.11g Bean raw
Fiber 7.3g 15.5g Bean raw
Calcium 55mg 113mg Bean raw
Iron 2.66mg 5.07mg Bean raw
Magnesium 32mg 176mg Bean raw
Phosphorus 71mg 411mg Bean raw
Potassium 1162mg 1393mg Bean raw
Sodium 10mg 12mg Dried fruit
Zinc 0.39mg 2.28mg Bean raw
Copper 0.343mg 0.893mg Bean raw
Manganese 0.235mg 1.148mg Bean raw
Selenium 2.2µg 27.9µg Bean raw
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.21mg Dried fruit
Vitamin C 1mg 6.3mg Bean raw
Vitamin B1 0.015mg 0.713mg Bean raw
Vitamin B2 0.074mg 0.212mg Bean raw
Vitamin B3 2.589mg 1.174mg Dried fruit
Vitamin B5 0.516mg 0.785mg Bean raw
Vitamin B6 0.143mg 0.474mg Bean raw
Folate 10µg 525µg Bean raw
Vitamin K 3.1µg 5.6µg Bean raw
Tryptophan 0.016mg 0.237mg Bean raw
Threonine 0.073mg 0.81mg Bean raw
Isoleucine 0.063mg 0.871mg Bean raw
Leucine 0.105mg 1.558mg Bean raw
Lysine 0.083mg 1.356mg Bean raw
Methionine 0.015mg 0.259mg Bean raw
Phenylalanine 0.062mg 1.095mg Bean raw
Valine 0.078mg 0.998mg Bean raw
Histidine 0.047mg 0.556mg Bean raw
Saturated Fat 0.017g 0.235g Dried fruit
Monounsaturated Fat 0.074g 0.229g Bean raw
Polyunsaturated fat 0.074g 0.407g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
70%
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.