Dried fruit vs Kidney bean - In-Depth Nutrition Comparison

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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

1

:

7

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

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%

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

3

:

6

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%

Dried fruit

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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

32

30

Mineral Summary Score

33

91

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 the food

Protein

20%

141%

Carbohydrates

63%

60%

Fats

2%

4%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in glycemic index
Lower in price
Rich in minerals
Lower in Sodium
Lower in Saturated Fat
Lower in Cholesterol	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Kidney bean contains less Sugars (difference - 51.21g)

Which food is lower in glycemic index?

Kidney bean is lower in glycemic index (difference - 3)

Which food is cheaper?

Kidney bean is cheaper (difference - $0.8)

Which food is richer in minerals?

Kidney bean is relatively richer in minerals

Which food contains less Sodium?

Dried fruit contains less Sodium (difference - 14mg)

Which food is lower in Saturated Fat?

Dried fruit is lower in Saturated Fat (difference - 0.103g)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

?

It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	241	333
Protein	3.39	23.58
Fats	0.51	0.83
Vitamin C	1	4.5
Carbs	62.64	60.01
Cholesterol	0	0
Vitamin D	0	0
Iron	2.66	8.2
Calcium	55	143
Potassium	1162	1406
Magnesium	32	140
Sugars	53.44	2.23
Fiber	7.3	24.9
Copper	0.343	0.958
Zinc	0.39	2.79
Starch	0.35
Phosphorus	71	407
Sodium	10	24
Vitamin A	3604	0
Vitamin E	4.33	0.22
Vitamin D	0	0
Vitamin B1	0.015	0.529
Vitamin B2	0.074	0.219
Vitamin B3	2.589	2.06
Vitamin B5	0.516	0.78
Vitamin B6	0.143	0.397
Vitamin B12	0	0
Vitamin K	3.1	19
Folic acid (B9)	0	0
Trans Fat		0
Saturated Fat	0.017	0.12
Monounsaturated Fat	0.074	0.064
Polyunsaturated fat	0.074	0.457
Tryptophan	0.016	0.279
Threonine	0.073	0.992
Isoleucine	0.063	1.041
Leucine	0.105	1.882
Lysine	0.083	1.618
Methionine	0.015	0.355
Phenylalanine	0.062	1.275
Valine	0.078	1.233
Histidine	0.047	0.656