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Dried fruit vs Kidney bean - In-Depth Nutrition Comparison

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How are Dried fruit and Kidney bean different?

  • Dried fruit is higher in Vitamin E , however Kidney bean is richer in Folate, Fiber, Iron, Copper, Phosphorus, Vitamin B1, Manganese, Magnesium, and Zinc.
  • Daily need coverage for Folate from Kidney bean is 96% higher.
  • Dried fruit contains 20 times more Vitamin E than Kidney bean. While Dried fruit contains 4.33mg of Vitamin E , Kidney bean contains only 0.22mg.

Apricots, dried, sulfured, uncooked and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Dried fruit vs Kidney bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Dried fruit
Dried fruit
1
:
7
Kidney bean
Kidney bean
Contains less Sodium -58.3%
Contains more Iron +208.3%
Contains more Calcium +160%
Contains more Potassium +21%
Contains more Magnesium +337.5%
Contains more Copper +179.3%
Contains more Zinc +615.4%
Contains more Phosphorus +473.2%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains less Sodium -58.3%
Contains more Iron +208.3%
Contains more Calcium +160%
Contains more Potassium +21%
Contains more Magnesium +337.5%
Contains more Copper +179.3%
Contains more Zinc +615.4%
Contains more Phosphorus +473.2%

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
Dried fruit
Dried fruit
3
:
7
Kidney bean
Kidney bean
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +25.7%
Contains more Vitamin C +350%
Contains more Vitamin B1 +3426.7%
Contains more Vitamin B2 +195.9%
Contains more Vitamin B5 +51.2%
Contains more Vitamin B6 +177.6%
Contains more Vitamin K +512.9%
Contains more Folate +3840%
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Kidney bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin A +∞%
Contains more Vitamin E +1868.2%
Contains more Vitamin B3 +25.7%
Contains more Vitamin C +350%
Contains more Vitamin B1 +3426.7%
Contains more Vitamin B2 +195.9%
Contains more Vitamin B5 +51.2%
Contains more Vitamin B6 +177.6%
Contains more Vitamin K +512.9%
Contains more Folate +3840%

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
60
Kidney bean
Mineral Summary Score
50
Dried fruit
143
Kidney 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
141%
Kidney bean
Carbohydrates
63%
Dried fruit
60%
Kidney bean
Fats
2%
Dried fruit
4%
Kidney bean

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 51.21g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 9)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Dried fruit Kidney bean Opinion
Calories 241 333 Kidney bean
Protein 3.39 23.58 Kidney bean
Fats 0.51 0.83 Kidney bean
Vitamin C 1 4.5 Kidney bean
Carbs 62.64 60.01 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 8.2 Kidney bean
Calcium 55 143 Kidney bean
Potassium 1162 1406 Kidney bean
Magnesium 32 140 Kidney bean
Sugar 53.44 2.23 Kidney bean
Fiber 7.3 24.9 Kidney bean
Copper 0.343 0.958 Kidney bean
Zinc 0.39 2.79 Kidney bean
Starch 0.35 Dried fruit
Phosphorus 71 407 Kidney bean
Sodium 10 24 Dried fruit
Vitamin A 3604 0 Dried fruit
Vitamin E 4.33 0.22 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.529 Kidney bean
Vitamin B2 0.074 0.219 Kidney bean
Vitamin B3 2.589 2.06 Dried fruit
Vitamin B5 0.516 0.78 Kidney bean
Vitamin B6 0.143 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 3.1 19 Kidney bean
Folate 10 394 Kidney bean
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.12 Dried fruit
Monounsaturated Fat 0.074 0.064 Dried fruit
Polyunsaturated fat 0.074 0.457 Kidney bean
Tryptophan 0.016 0.279 Kidney bean
Threonine 0.073 0.992 Kidney bean
Isoleucine 0.063 1.041 Kidney bean
Leucine 0.105 1.882 Kidney bean
Lysine 0.083 1.618 Kidney bean
Methionine 0.015 0.355 Kidney bean
Phenylalanine 0.062 1.275 Kidney bean
Valine 0.078 1.233 Kidney bean
Histidine 0.047 0.656 Kidney bean
Fructose 12.47 Dried fruit

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.