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  6. Dried fruit vs. Broad bean raw

Dried fruit vs. Broad bean raw — In-Depth Nutrition Comparison

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A recap on differences between dried fruit and broad bean raw

  • Dried fruit has more vitamin A, potassium, vitamin E, and iron; however, broad bean raw is higher in folate, vitamin K, manganese, vitamin B2, vitamin B1, and phosphorus.
  • Dried fruit covers your daily vitamin A needs 65% more than broad bean raw.
  • Broad bean raw contains 4 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while broad bean raw contains 1.16mg.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Beans, fava, in pod, raw.

Infographic

Dried fruit vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +250%
Contains more IronIron +71.6%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +175%
Contains more CopperCopper +17.2%
Contains more ZincZinc +156.4%
Contains more PhosphorusPhosphorus +81.7%
Contains more ManganeseManganese +181.3%
~equal in Magnesium ~33mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin AVitamin A +958.8%
Contains more Vitamin EVitamin E +273.3%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +270%
Contains more Vitamin B1Vitamin B1 +786.7%
Contains more Vitamin B2Vitamin B2 +291.9%
Contains more Vitamin KVitamin K +1219.4%
Contains more FolateFolate +1380%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Broad bean raw DV% diff.
Folate 10µg 148µg 35%
Vitamin K 3.1µg 40.9µg 32%
Potassium 1162mg 332mg 24%
Vitamin E 4.33mg 1.16mg 21%
Manganese 0.235mg 0.661mg 19%
Vitamin A 180µg 17µg 18%
Vitamin B2 0.074mg 0.29mg 17%
Fructose 12.47g 16%
Carbs 62.64g 17.63g 15%
Iron 2.66mg 1.55mg 14%
Vitamin B1 0.015mg 0.133mg 10%
Protein 3.39g 7.92g 9%
Calories 241kcal 88kcal 8%
Phosphorus 71mg 129mg 8%
Copper 0.343mg 0.402mg 7%
Zinc 0.39mg 1mg 6%
Vitamin B5 0.516mg 0.225mg 6%
Choline 13.9mg 3%
Vitamin B6 0.143mg 0.104mg 3%
Vitamin C 1mg 3.7mg 3%
Selenium 2.2µg 0.8µg 3%
Calcium 55mg 37mg 2%
Polyunsaturated fat 0.074g 0.342g 2%
Vitamin B3 2.589mg 2.249mg 2%
Sodium 10mg 25mg 1%
Fiber 7.3g 7.5g 1%
Fats 0.51g 0.73g 0%
Net carbs 55.34g 10.13g N/A
Magnesium 32mg 33mg 0%
Sugar 53.44g 9.21g N/A
Starch 0.35g 0%
Saturated fat 0.017g 0.118g 0%
Monounsaturated fat 0.074g 0.104g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more CarbsCarbs +255.3%
Contains more OtherOther +129.5%
Contains more ProteinProtein +133.6%
Contains more FatsFats +43.1%
Contains more WaterWater +135%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +40.5%
Contains more Poly. FatPolyunsaturated fat +362.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.