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

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Significant differences between dried fruit and kidney beans

Dried fruit has more vitamin A, vitamin E, potassium, copper, vitamin B3, and vitamin B5; however, kidney beans is richer in folate, vitamin B1, phosphorus, and manganese.
Dried fruit covers your daily vitamin A needs 72% more than kidney beans.
Kidney beans has 144 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while kidney beans has 0.03mg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

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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.

Dried fruit

Kidney beans

Contains more CalciumCalcium	+57.1%
Contains more PotassiumPotassium	+186.9%
Contains more IronIron	+19.8%
Contains more CopperCopper	+58.8%
Contains more SeleniumSelenium	+100%

Contains more MagnesiumMagnesium	+31.3%
Contains more ZincZinc	+156.4%
Contains more PhosphorusPhosphorus	+94.4%
Contains less SodiumSodium	-90%
Contains more ManganeseManganese	+83%

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.

Dried fruit

Kidney beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+14333.3%
Contains more Vitamin B2Vitamin B2	+27.6%
Contains more Vitamin B3Vitamin B3	+347.9%
Contains more Vitamin B5Vitamin B5	+134.5%
Contains more Vitamin B6Vitamin B6	+19.2%

Contains more Vitamin CVitamin C	+20%
Contains more Vitamin B1Vitamin B1	+966.7%
Contains more Vitamin KVitamin K	+171%
Contains more FolateFolate	+1200%
Contains more CholineCholine	+119.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	10µg	130µg	30%
Vitamin E	4.33mg	0.03mg	29%
Potassium	1162mg	405mg	22%
Vitamin A	180µg	0µg	20%
Fructose	12.47g		16%
Copper	0.343mg	0.216mg	14%
Vitamin B3	2.589mg	0.578mg	13%
Carbs	62.64g	22.8g	13%
Vitamin B1	0.015mg	0.16mg	12%
Protein	3.39g	8.67g	11%
Phosphorus	71mg	138mg	10%
Manganese	0.235mg	0.43mg	8%
Iron	2.66mg	2.22mg	6%
Vitamin B5	0.516mg	0.22mg	6%
Calories	241kcal	127kcal	6%
Zinc	0.39mg	1mg	6%
Vitamin K	3.1µg	8.4µg	4%
Fiber	7.3g	6.4g	4%
Choline	13.9mg	30.5mg	3%
Calcium	55mg	35mg	2%
Vitamin B6	0.143mg	0.12mg	2%
Selenium	2.2µg	1.1µg	2%
Magnesium	32mg	42mg	2%
Vitamin B2	0.074mg	0.058mg	1%
Polyunsaturated fat	0.074g	0.278g	1%
Fats	0.51g	0.5g	0%
Vitamin C	1mg	1.2mg	0%
Net carbs	55.34g	16.4g	N/A
Sugar	53.44g	0.32g	N/A
Starch	0.35g		0%
Sodium	10mg	1mg	0%
Saturated fat	0.017g	0.073g	0%
Monounsaturated fat	0.074g	0.039g	0%
Tryptophan	0.016mg	0.104mg	0%
Threonine	0.073mg	0.319mg	0%
Isoleucine	0.063mg	0.41mg	0%
Leucine	0.105mg	0.736mg	0%
Lysine	0.083mg	0.607mg	0%
Methionine	0.015mg	0.113mg	0%
Phenylalanine	0.062mg	0.511mg	0%
Valine	0.078mg	0.5mg	0%
Histidine	0.047mg	0.238mg	0%