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  6. Dried fruit vs. Kidney beans raw

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

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How are Dried fruit and Kidney beans raw different?

  • Dried fruit is higher in Vitamin E, however, Kidney beans raw is richer in Folate, Fiber, Iron, Copper, Phosphorus, Vitamin B1, Manganese, Magnesium, and Zinc.
  • Daily need coverage for Folate from Kidney beans raw is 96% higher.
  • Dried fruit contains 20 times more Vitamin E than Kidney beans raw. While Dried fruit contains 4.33mg of Vitamin E, Kidney beans raw 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 beans raw 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" 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -58.3%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +21%
Contains more IronIron +208.3%
Contains more CopperCopper +179.3%
Contains more ZincZinc +615.4%
Contains more PhosphorusPhosphorus +473.2%
Contains more ManganeseManganese +334.5%
Contains more SeleniumSelenium +45.5%

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% 216% 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1868.2%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B1Vitamin B1 +3426.7%
Contains more Vitamin B2Vitamin B2 +195.9%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B6Vitamin B6 +177.6%
Contains more Vitamin KVitamin K +512.9%
Contains more FolateFolate +3840%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +162.9%
Contains more ProteinProtein +595.6%
Contains more FatsFats +62.7%
Contains more OtherOther +49%
~equal in Carbs ~60.01g

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 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated Fat -85.8%
Contains more Mono. FatMonounsaturated Fat +15.6%
Contains more Poly. FatPolyunsaturated fat +517.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Kidney beans raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Kidney beans raw Opinion
Calories 241kcal 333kcal Kidney beans raw
Protein 3.39g 23.58g Kidney beans raw
Fats 0.51g 0.83g Kidney beans raw
Vitamin C 1mg 4.5mg Kidney beans raw
Net carbs 55.34g 35.11g Dried fruit
Carbs 62.64g 60.01g Dried fruit
Magnesium 32mg 140mg Kidney beans raw
Calcium 55mg 143mg Kidney beans raw
Potassium 1162mg 1406mg Kidney beans raw
Iron 2.66mg 8.2mg Kidney beans raw
Sugar 53.44g 2.23g Kidney beans raw
Fiber 7.3g 24.9g Kidney beans raw
Copper 0.343mg 0.958mg Kidney beans raw
Zinc 0.39mg 2.79mg Kidney beans raw
Starch 0.35g Dried fruit
Phosphorus 71mg 407mg Kidney beans raw
Sodium 10mg 24mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.22mg Dried fruit
Manganese 0.235mg 1.021mg Kidney beans raw
Selenium 2.2µg 3.2µg Kidney beans raw
Vitamin B1 0.015mg 0.529mg Kidney beans raw
Vitamin B2 0.074mg 0.219mg Kidney beans raw
Vitamin B3 2.589mg 2.06mg Dried fruit
Vitamin B5 0.516mg 0.78mg Kidney beans raw
Vitamin B6 0.143mg 0.397mg Kidney beans raw
Vitamin K 3.1µg 19µg Kidney beans raw
Folate 10µg 394µg Kidney beans raw
Choline 13.9mg 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 beans raw
Tryptophan 0.016mg 0.279mg Kidney beans raw
Threonine 0.073mg 0.992mg Kidney beans raw
Isoleucine 0.063mg 1.041mg Kidney beans raw
Leucine 0.105mg 1.882mg Kidney beans raw
Lysine 0.083mg 1.618mg Kidney beans raw
Methionine 0.015mg 0.355mg Kidney beans raw
Phenylalanine 0.062mg 1.275mg Kidney beans raw
Valine 0.078mg 1.233mg Kidney beans raw
Histidine 0.047mg 0.656mg Kidney beans raw
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Dried fruit
56%
Kidney beans raw
Minerals Daily Need Coverage Score
44%
Dried fruit
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 51.21g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 9)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - 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.