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Dried fruit vs Cranberry bean - In-Depth Nutrition Comparison

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Differences between Dried fruit and Cranberry bean

  • Dried fruit contains less Folate, Fiber, Vitamin B1, Copper, Phosphorus, Manganese, Magnesium, Zinc, Iron, and Vitamin A than Cranberry bean.
  • Cranberry bean's daily need coverage for Folate is 149% higher.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Beans, cranberry (roman), mature seeds, raw.

Infographic

Dried fruit vs Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +130.9%
Contains more Iron +88%
Contains more Magnesium +387.5%
Contains more Phosphorus +423.9%
Contains more Potassium +14.6%
Contains less Sodium -40%
Contains more Zinc +830.8%
Contains more Copper +131.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +130.9%
Contains more Iron +88%
Contains more Magnesium +387.5%
Contains more Phosphorus +423.9%
Contains more Potassium +14.6%
Contains less Sodium -40%
Contains more Zinc +830.8%
Contains more Copper +131.5%

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
:
Contains more Vitamin A +180100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B1 +4880%
Contains more Vitamin B2 +187.8%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +116.1%
Contains more Folate +5940%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +180100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B1 +4880%
Contains more Vitamin B2 +187.8%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +116.1%
Contains more Folate +5940%

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 Cranberry bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberry bean Opinion
Net carbs 55.34g 35.35g Dried fruit
Protein 3.39g 23.03g Cranberry bean
Fats 0.51g 1.23g Cranberry bean
Carbs 62.64g 60.05g Dried fruit
Calories 241kcal 335kcal Cranberry bean
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g g Cranberry bean
Fiber 7.3g 24.7g Cranberry bean
Calcium 55mg 127mg Cranberry bean
Iron 2.66mg 5mg Cranberry bean
Magnesium 32mg 156mg Cranberry bean
Phosphorus 71mg 372mg Cranberry bean
Potassium 1162mg 1332mg Cranberry bean
Sodium 10mg 6mg Cranberry bean
Zinc 0.39mg 3.63mg Cranberry bean
Copper 0.343mg 0.794mg Cranberry bean
Vitamin A 3604IU 2IU Dried fruit
Vitamin E 4.33mg mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.747mg Cranberry bean
Vitamin B2 0.074mg 0.213mg Cranberry bean
Vitamin B3 2.589mg 1.455mg Dried fruit
Vitamin B5 0.516mg 0.748mg Cranberry bean
Vitamin B6 0.143mg 0.309mg Cranberry bean
Folate 10µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 3.1µg µg Dried fruit
Tryptophan 0.016mg 0.273mg Cranberry bean
Threonine 0.073mg 0.969mg Cranberry bean
Isoleucine 0.063mg 1.017mg Cranberry bean
Leucine 0.105mg 1.838mg Cranberry bean
Lysine 0.083mg 1.58mg Cranberry bean
Methionine 0.015mg 0.346mg Cranberry bean
Phenylalanine 0.062mg 1.245mg Cranberry bean
Valine 0.078mg 1.205mg Cranberry bean
Histidine 0.047mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.316g Dried fruit
Monounsaturated Fat 0.074g 0.106g Cranberry bean
Polyunsaturated fat 0.074g 0.527g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69
Cranberry bean
Mineral Summary Score
50
Dried fruit
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
63%
Dried fruit
60%
Cranberry bean
Fats
2%
Dried fruit
6%
Cranberry bean

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.299g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 4)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.