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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 A and vitamin E; however, kidney beans raw is richer in folate, fiber, iron, copper, phosphorus, vitamin B1, manganese, and magnesium.
  • Daily need coverage for folate for kidney beans raw is 96% higher.

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% 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 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

All nutrients comparison - raw data values

Nutrient Dried fruit Kidney beans raw DV% diff.
Folate 10µg 394µg 96%
Fiber 7.3g 24.9g 70%
Iron 2.66mg 8.2mg 69%
Copper 0.343mg 0.958mg 68%
Phosphorus 71mg 407mg 48%
Vitamin B1 0.015mg 0.529mg 43%
Protein 3.39g 23.58g 40%
Manganese 0.235mg 1.021mg 34%
Vitamin E 4.33mg 0.22mg 27%
Magnesium 32mg 140mg 26%
Zinc 0.39mg 2.79mg 22%
Vitamin B6 0.143mg 0.397mg 20%
Vitamin A 180µg 0µg 20%
Fructose 12.47g 16%
Vitamin K 3.1µg 19µg 13%
Vitamin B2 0.074mg 0.219mg 11%
Calcium 55mg 143mg 9%
Potassium 1162mg 1406mg 7%
Calories 241kcal 333kcal 5%
Vitamin B5 0.516mg 0.78mg 5%
Vitamin C 1mg 4.5mg 4%
Polyunsaturated fat 0.074g 0.457g 3%
Choline 13.9mg 3%
Vitamin B3 2.589mg 2.06mg 3%
Selenium 2.2µg 3.2µg 2%
Sodium 10mg 24mg 1%
Carbs 62.64g 60.01g 1%
Fats 0.51g 0.83g 0%
Net carbs 55.34g 35.11g N/A
Sugar 53.44g 2.23g N/A
Starch 0.35g 0%
Saturated fat 0.017g 0.12g 0%
Monounsaturated fat 0.074g 0.064g 0%
Tryptophan 0.016mg 0.279mg 0%
Threonine 0.073mg 0.992mg 0%
Isoleucine 0.063mg 1.041mg 0%
Leucine 0.105mg 1.882mg 0%
Lysine 0.083mg 1.618mg 0%
Methionine 0.015mg 0.355mg 0%
Phenylalanine 0.062mg 1.275mg 0%
Valine 0.078mg 1.233mg 0%
Histidine 0.047mg 0.656mg 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
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%

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.