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Dried fruit vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Cranberry beans

  • Dried fruit has more Potassium, Vitamin B3, Copper, Iron, and Vitamin B5, however, Cranberry beans is richer in Folate, Vitamin B1, Phosphorus, Zinc, and Manganese.
  • Cranberry beans's daily need coverage for Folate is 49% more.
  • Dried fruit contains 5 times more Vitamin B3 than Cranberry beans. Dried fruit contains 2.589mg of Vitamin B3, while Cranberry beans contains 0.515mg.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Dried fruit vs Cranberry 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.
Contains more Iron +27.3%
Contains more Potassium +200.3%
Contains more Copper +48.5%
Contains more Selenium +69.2%
Contains more Magnesium +56.3%
Contains more Phosphorus +90.1%
Contains less Sodium -90%
Contains more Zinc +192.3%
Contains more Manganese +57.4%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +27.3%
Contains more Potassium +200.3%
Contains more Copper +48.5%
Contains more Selenium +69.2%
Contains more Magnesium +56.3%
Contains more Phosphorus +90.1%
Contains less Sodium -90%
Contains more Zinc +192.3%
Contains more Manganese +57.4%
Equal in Calcium - 50

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +402.7%
Contains more Vitamin B5 +115%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +1300%
Contains more Folate +1970%
Equal in Vitamin B2 - 0.069
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 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +402.7%
Contains more Vitamin B5 +115%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +1300%
Contains more Folate +1970%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.9%
Contains more Carbs +156.1%
Contains more Other +135.8%
Contains more Protein +175.5%
Contains more Water +109.3%
Equal in Fats - 0.46
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +10.9%
Contains more Carbs +156.1%
Contains more Other +135.8%
Contains more Protein +175.5%
Contains more Water +109.3%
Equal in Fats - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +85%
Contains more Polyunsaturated fat +168.9%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +85%
Contains more Polyunsaturated fat +168.9%

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 Cranberry beans
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberry beans Opinion
Net carbs 55.34g 15.86g Dried fruit
Protein 3.39g 9.34g Cranberry beans
Fats 0.51g 0.46g Dried fruit
Carbs 62.64g 24.46g Dried fruit
Calories 241kcal 136kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Cranberry beans
Fiber 7.3g 8.6g Cranberry beans
Calcium 55mg 50mg Dried fruit
Iron 2.66mg 2.09mg Dried fruit
Magnesium 32mg 50mg Cranberry beans
Phosphorus 71mg 135mg Cranberry beans
Potassium 1162mg 387mg Dried fruit
Sodium 10mg 1mg Cranberry beans
Zinc 0.39mg 1.14mg Cranberry beans
Copper 0.343mg 0.231mg Dried fruit
Manganese 0.235mg 0.37mg Cranberry beans
Selenium 2.2µg 1.3µg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.21mg Cranberry beans
Vitamin B2 0.074mg 0.069mg Dried fruit
Vitamin B3 2.589mg 0.515mg Dried fruit
Vitamin B5 0.516mg 0.24mg Dried fruit
Vitamin B6 0.143mg 0.081mg Dried fruit
Folate 10µg 207µg Cranberry beans
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg 0.111mg Cranberry beans
Threonine 0.073mg 0.393mg Cranberry beans
Isoleucine 0.063mg 0.412mg Cranberry beans
Leucine 0.105mg 0.746mg Cranberry beans
Lysine 0.083mg 0.641mg Cranberry beans
Methionine 0.015mg 0.14mg Cranberry beans
Phenylalanine 0.062mg 0.505mg Cranberry beans
Valine 0.078mg 0.489mg Cranberry beans
Histidine 0.047mg 0.26mg Cranberry beans
Saturated Fat 0.017g 0.119g Dried fruit
Monounsaturated Fat 0.074g 0.04g Dried fruit
Polyunsaturated fat 0.074g 0.199g Cranberry beans

Which food is preferable for your diet?

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

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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
22%
Cranberry beans
Minerals Daily Need Coverage Score
44%
Dried fruit
38%
Cranberry beans

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.102g)
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 richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.