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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.
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% 216% 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 Opinion
Calories 241kcal 347kcal Bean raw
Protein 3.39g 21.42g Bean raw
Fats 0.51g 1.23g Bean raw
Vitamin C 1mg 6.3mg Bean raw
Net carbs 55.34g 47.05g Dried fruit
Carbs 62.64g 62.55g Dried fruit
Magnesium 32mg 176mg Bean raw
Calcium 55mg 113mg Bean raw
Potassium 1162mg 1393mg Bean raw
Iron 2.66mg 5.07mg Bean raw
Sugar 53.44g 2.11g Bean raw
Fiber 7.3g 15.5g Bean raw
Copper 0.343mg 0.893mg Bean raw
Zinc 0.39mg 2.28mg Bean raw
Starch 0.35g 34.17g Bean raw
Phosphorus 71mg 411mg Bean raw
Sodium 10mg 12mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.21mg Dried fruit
Manganese 0.235mg 1.148mg Bean raw
Selenium 2.2µg 27.9µg 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
Vitamin K 3.1µg 5.6µg Bean raw
Folate 10µg 525µg Bean raw
Choline 13.9mg 66.2mg 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
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
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 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
36%
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.