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  6. Dried fruit vs. Cranberry beans

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 vitamin A, potassium, vitamin B3, copper, and iron; however, cranberry beans is richer in folate, vitamin B1, phosphorus, zinc, and manganese.
  • Dried fruit's daily need coverage for vitamin A is 72% 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.
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more PotassiumPotassium +200.3%
Contains more IronIron +27.3%
Contains more CopperCopper +48.5%
Contains more SeleniumSelenium +69.2%
Contains more MagnesiumMagnesium +56.3%
Contains more ZincZinc +192.3%
Contains more PhosphorusPhosphorus +90.1%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +57.4%
~equal in Calcium ~50mg

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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +402.7%
Contains more Vitamin B5Vitamin B5 +115%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more FolateFolate +1970%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberry beans DV% diff.
Folate 10µg 207µg 49%
Vitamin E 4.33mg 29%
Potassium 1162mg 387mg 23%
Vitamin A 180µg 20%
Fructose 12.47g 16%
Vitamin B1 0.015mg 0.21mg 16%
Carbs 62.64g 24.46g 13%
Vitamin B3 2.589mg 0.515mg 13%
Copper 0.343mg 0.231mg 12%
Protein 3.39g 9.34g 12%
Phosphorus 71mg 135mg 9%
Iron 2.66mg 2.09mg 7%
Zinc 0.39mg 1.14mg 7%
Vitamin B5 0.516mg 0.24mg 6%
Manganese 0.235mg 0.37mg 6%
Vitamin B6 0.143mg 0.081mg 5%
Calories 241kcal 136kcal 5%
Fiber 7.3g 8.6g 5%
Magnesium 32mg 50mg 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Selenium 2.2µg 1.3µg 2%
Polyunsaturated fat 0.074g 0.199g 1%
Vitamin C 1mg 0mg 1%
Calcium 55mg 50mg 1%
Fats 0.51g 0.46g 0%
Net carbs 55.34g 15.86g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 1mg 0%
Vitamin B2 0.074mg 0.069mg 0%
Saturated fat 0.017g 0.119g 0%
Monounsaturated fat 0.074g 0.04g 0%
Tryptophan 0.016mg 0.111mg 0%
Threonine 0.073mg 0.393mg 0%
Isoleucine 0.063mg 0.412mg 0%
Leucine 0.105mg 0.746mg 0%
Lysine 0.083mg 0.641mg 0%
Methionine 0.015mg 0.14mg 0%
Phenylalanine 0.062mg 0.505mg 0%
Valine 0.078mg 0.489mg 0%
Histidine 0.047mg 0.26mg 0%

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
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 CarbsCarbs +156.1%
Contains more OtherOther +135.8%
Contains more ProteinProtein +175.5%
Contains more WaterWater +109.3%
~equal in Fats ~0.46g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +85%
Contains more Poly. FatPolyunsaturated fat +168.9%

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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.