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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.

Infographic

Dried fruit vs Kidney beans 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" 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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.
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 Dried fruit Kidney beans 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%

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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more CarbsCarbs +174.7%
Contains more OtherOther +135.8%
Contains more ProteinProtein +155.8%
Contains more WaterWater +116.7%
~equal in Fats ~0.5g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +89.7%
Contains more Poly. FatPolyunsaturated fat +275.7%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.