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

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A recap on differences between dried fruit and green beans

Dried fruit has more vitamin A, copper, potassium, vitamin E, iron, fiber, vitamin B3, and vitamin B5; however, green beans are higher in vitamin K and vitamin C.
Dried fruit covers your daily vitamin A needs 59% more than green beans.
Green beans contain 9 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while green beans contain 0.46mg.
The glycemic index of dried fruit is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Beans, snap, green, cooked, boiled, drained, without salt.

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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.

Dried fruit

Green beans

Contains more MagnesiumMagnesium	+77.8%
Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+695.9%
Contains more IronIron	+309.2%
Contains more CopperCopper	+501.8%
Contains more ZincZinc	+56%
Contains more PhosphorusPhosphorus	+144.8%
Contains more SeleniumSelenium	+1000%

Contains less SodiumSodium	-90%
Contains more ManganeseManganese	+21.3%

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.

Dried fruit

Green beans

Contains more Vitamin AVitamin A	+462.5%
Contains more Vitamin EVitamin E	+841.3%
Contains more Vitamin B3Vitamin B3	+321.7%
Contains more Vitamin B5Vitamin B5	+597.3%
Contains more Vitamin B6Vitamin B6	+155.4%

Contains more Vitamin CVitamin C	+870%
Contains more Vitamin B1Vitamin B1	+393.3%
Contains more Vitamin B2Vitamin B2	+31.1%
Contains more Vitamin KVitamin K	+1445.2%
Contains more FolateFolate	+230%
Contains more CholineCholine	+21.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	3.1µg	47.9µg	37%
Copper	0.343mg	0.057mg	32%
Potassium	1162mg	146mg	30%
Vitamin E	4.33mg	0.46mg	26%
Iron	2.66mg	0.65mg	25%
Carbs	62.64g	7.88g	18%
Fructose	12.47g		16%
Fiber	7.3g	3.2g	16%
Vitamin A	180µg	32µg	16%
Vitamin B3	2.589mg	0.614mg	12%
Calories	241kcal	35kcal	10%
Vitamin C	1mg	9.7mg	10%
Vitamin B5	0.516mg	0.074mg	9%
Vitamin B6	0.143mg	0.056mg	7%
Phosphorus	71mg	29mg	6%
Folate	10µg	33µg	6%
Vitamin B1	0.015mg	0.074mg	5%
Selenium	2.2µg	0.2µg	4%
Magnesium	32mg	18mg	3%
Protein	3.39g	1.89g	3%
Manganese	0.235mg	0.285mg	2%
Vitamin B2	0.074mg	0.097mg	2%
Zinc	0.39mg	0.25mg	1%
Choline	13.9mg	16.9mg	1%
Calcium	55mg	44mg	1%
Fats	0.51g	0.28g	0%
Net carbs	55.34g	4.68g	N/A
Sugar	53.44g	3.63g	N/A
Starch	0.35g		0%
Sodium	10mg	1mg	0%
Saturated fat	0.017g	0.064g	0%
Monounsaturated fat	0.074g	0.011g	0%
Polyunsaturated fat	0.074g	0.145g	0%
Tryptophan	0.016mg	0.02mg	0%
Threonine	0.073mg	0.082mg	0%
Isoleucine	0.063mg	0.069mg	0%
Leucine	0.105mg	0.116mg	0%
Lysine	0.083mg	0.091mg	0%
Methionine	0.015mg	0.023mg	0%
Phenylalanine	0.062mg	0.069mg	0%
Valine	0.078mg	0.093mg	0%
Histidine	0.047mg	0.035mg	0%