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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
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" 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 Calcium +160%
Contains more Iron +208.3%
Contains more Magnesium +337.5%
Contains more Phosphorus +473.2%
Contains more Potassium +21%
Contains more Zinc +615.4%
Contains more Copper +179.3%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains less Sodium -58.3%
Contains more Calcium +160%
Contains more Iron +208.3%
Contains more Magnesium +337.5%
Contains more Phosphorus +473.2%
Contains more Potassium +21%
Contains more Zinc +615.4%
Contains more Copper +179.3%

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 Folate +3840%
Contains more Vitamin K +512.9%
Dried fruit
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%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 Folate +3840%
Contains more Vitamin K +512.9%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Kidney bean Opinion
Net carbs 55.34g 35.11g Dried fruit
Protein 3.39g 23.58g Kidney bean
Fats 0.51g 0.83g Kidney bean
Carbs 62.64g 60.01g Dried fruit
Calories 241kcal 333kcal Kidney bean
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g 2.23g Kidney bean
Fiber 7.3g 24.9g Kidney bean
Calcium 55mg 143mg Kidney bean
Iron 2.66mg 8.2mg Kidney bean
Magnesium 32mg 140mg Kidney bean
Phosphorus 71mg 407mg Kidney bean
Potassium 1162mg 1406mg Kidney bean
Sodium 10mg 24mg Dried fruit
Zinc 0.39mg 2.79mg Kidney bean
Copper 0.343mg 0.958mg Kidney bean
Vitamin A 3604IU 0IU Dried fruit
Vitamin E 4.33mg 0.22mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 4.5mg Kidney bean
Vitamin B1 0.015mg 0.529mg Kidney bean
Vitamin B2 0.074mg 0.219mg Kidney bean
Vitamin B3 2.589mg 2.06mg Dried fruit
Vitamin B5 0.516mg 0.78mg Kidney bean
Vitamin B6 0.143mg 0.397mg Kidney bean
Folate 10µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 19µg Kidney bean
Tryptophan 0.016mg 0.279mg Kidney bean
Threonine 0.073mg 0.992mg Kidney bean
Isoleucine 0.063mg 1.041mg Kidney bean
Leucine 0.105mg 1.882mg Kidney bean
Lysine 0.083mg 1.618mg Kidney bean
Methionine 0.015mg 0.355mg Kidney bean
Phenylalanine 0.062mg 1.275mg Kidney bean
Valine 0.078mg 1.233mg Kidney bean
Histidine 0.047mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.12g Dried fruit
Monounsaturated Fat 0.074g 0.064g Dried fruit
Polyunsaturated fat 0.074g 0.457g Kidney bean

Which food is preferable for your diet?

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

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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

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)

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.