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Dried fruit vs. Navy beans — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Navy beans

  • Dried fruit has more Vitamin E , Potassium, Vitamin A RAE, Copper, and Vitamin B3, however, Navy beans is richer in Folate, Vitamin B1, Fiber, Manganese, and Phosphorus.
  • Navy beans covers your daily Folate needs 33% more than Dried fruit.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Dried fruit vs Navy beans 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.
Contains more Iron +12.7%
Contains more Potassium +198.7%
Contains more Copper +63.3%
Contains more Calcium +25.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +102.8%
Contains less Sodium -100%
Contains more Zinc +164.1%
Contains more Manganese +124.3%
Contains more Selenium +31.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +12.7%
Contains more Potassium +198.7%
Contains more Copper +63.3%
Contains more Calcium +25.5%
Contains more Magnesium +65.6%
Contains more Phosphorus +102.8%
Contains less Sodium -100%
Contains more Zinc +164.1%
Contains more Manganese +124.3%
Contains more Selenium +31.8%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +43200%
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +298.9%
Contains more Vitamin B5 +94%
Contains more Vitamin K +416.7%
Contains more Vitamin B1 +1480%
Contains more Folate +1300%
Equal in Vitamin C - 0.9
Equal in Vitamin B6 - 0.138
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +43200%
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +298.9%
Contains more Vitamin B5 +94%
Contains more Vitamin K +416.7%
Contains more Vitamin B1 +1480%
Contains more Folate +1300%
Equal in Vitamin C - 0.9
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +140.5%
Contains more Other +99.2%
Contains more Protein +142.8%
Contains more Fats +21.6%
Contains more Water +106.6%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Carbs +140.5%
Contains more Other +99.2%
Contains more Protein +142.8%
Contains more Fats +21.6%
Contains more Water +106.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +91.9%
Contains more Polyunsaturated fat +562.2%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +91.9%
Contains more Polyunsaturated fat +562.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +2032.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +4300%
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2032.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +4300%

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 Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Navy beans Opinion
Net carbs 55.34g 15.55g Dried fruit
Protein 3.39g 8.23g Navy beans
Fats 0.51g 0.62g Navy beans
Carbs 62.64g 26.05g Dried fruit
Calories 241kcal 140kcal Dried fruit
Starch 0.35g 15.4g Navy beans
Fructose 12.47g 0g Dried fruit
Sugar 53.44g 0.37g Navy beans
Fiber 7.3g 10.5g Navy beans
Calcium 55mg 69mg Navy beans
Iron 2.66mg 2.36mg Dried fruit
Magnesium 32mg 53mg Navy beans
Phosphorus 71mg 144mg Navy beans
Potassium 1162mg 389mg Dried fruit
Sodium 10mg 0mg Navy beans
Zinc 0.39mg 1.03mg Navy beans
Copper 0.343mg 0.21mg Dried fruit
Manganese 0.235mg 0.527mg Navy beans
Selenium 2.2µg 2.9µg Navy beans
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.01mg Dried fruit
Vitamin C 1mg 0.9mg Dried fruit
Vitamin B1 0.015mg 0.237mg Navy beans
Vitamin B2 0.074mg 0.066mg Dried fruit
Vitamin B3 2.589mg 0.649mg Dried fruit
Vitamin B5 0.516mg 0.266mg Dried fruit
Vitamin B6 0.143mg 0.138mg Dried fruit
Folate 10µg 140µg Navy beans
Vitamin K 3.1µg 0.6µg Dried fruit
Tryptophan 0.016mg 0.1mg Navy beans
Threonine 0.073mg 0.289mg Navy beans
Isoleucine 0.063mg 0.387mg Navy beans
Leucine 0.105mg 0.7mg Navy beans
Lysine 0.083mg 0.52mg Navy beans
Methionine 0.015mg 0.111mg Navy beans
Phenylalanine 0.062mg 0.471mg Navy beans
Valine 0.078mg 0.504mg Navy beans
Histidine 0.047mg 0.206mg Navy beans
Saturated Fat 0.017g 0.098g Dried fruit
Monounsaturated Fat 0.074g 0.142g Navy beans
Polyunsaturated fat 0.074g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

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

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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
38%
Dried fruit
20%
Navy beans
Minerals Daily Need Coverage Score
44%
Dried fruit
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 53.07g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is richer in minerals?
?
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.