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  6. Dried fruit vs. Green bean raw

Dried fruit vs. Green bean raw — In-Depth Nutrition Comparison

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The main differences between dried fruit and green bean raw

  • Dried fruit has more vitamin A, copper, potassium, vitamin E, iron, fiber, vitamin B3, and vitamin B5; however, green bean raw has more vitamin K and vitamin C.
  • Daily need coverage for vitamin A for dried fruit is 58% higher.
  • Green bean raw has 11 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while green bean raw has 0.41mg.
  • Dried fruit has a higher glycemic index than green bean raw.

Food types used in this article are Apricots, dried, sulfured, uncooked and Beans, snap, green, raw.

Infographic

Dried fruit vs Green bean 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +450.7%
Contains more IronIron +158.3%
Contains more CopperCopper +397.1%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +86.8%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -40%
~equal in Manganese ~0.216mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin EVitamin E +956.1%
Contains more Vitamin B3Vitamin B3 +252.7%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin CVitamin C +1120%
Contains more Vitamin B1Vitamin B1 +446.7%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin KVitamin K +1287.1%
Contains more FolateFolate +230%
Contains more CholineCholine +10.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Green bean raw DV% diff.
Vitamin K 3.1µg 43µg 33%
Copper 0.343mg 0.069mg 30%
Potassium 1162mg 211mg 28%
Vitamin E 4.33mg 0.41mg 26%
Iron 2.66mg 1.03mg 20%
Carbs 62.64g 6.97g 19%
Fiber 7.3g 2.7g 18%
Vitamin A 180µg 35µg 16%
Fructose 12.47g 1.39g 14%
Vitamin C 1mg 12.2mg 12%
Vitamin B3 2.589mg 0.734mg 12%
Calories 241kcal 31kcal 11%
Vitamin B1 0.015mg 0.082mg 6%
Vitamin B5 0.516mg 0.225mg 6%
Folate 10µg 33µg 6%
Phosphorus 71mg 38mg 5%
Selenium 2.2µg 0.6µg 3%
Protein 3.39g 1.83g 3%
Calcium 55mg 37mg 2%
Magnesium 32mg 25mg 2%
Vitamin B2 0.074mg 0.104mg 2%
Manganese 0.235mg 0.216mg 1%
Zinc 0.39mg 0.24mg 1%
Fats 0.51g 0.22g 0%
Net carbs 55.34g 4.27g N/A
Sugar 53.44g 3.26g N/A
Starch 0.35g 0.88g 0%
Sodium 10mg 6mg 0%
Vitamin B6 0.143mg 0.141mg 0%
Saturated fat 0.017g 0.05g 0%
Choline 13.9mg 15.3mg 0%
Monounsaturated fat 0.074g 0.01g 0%
Polyunsaturated fat 0.074g 0.113g 0%
Tryptophan 0.016mg 0.019mg 0%
Threonine 0.073mg 0.079mg 0%
Isoleucine 0.063mg 0.066mg 0%
Leucine 0.105mg 0.112mg 0%
Lysine 0.083mg 0.088mg 0%
Methionine 0.015mg 0.022mg 0%
Phenylalanine 0.062mg 0.067mg 0%
Valine 0.078mg 0.09mg 0%
Histidine 0.047mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +85.2%
Contains more FatsFats +131.8%
Contains more CarbsCarbs +798.7%
Contains more OtherOther +289.4%
Contains more WaterWater +192.4%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +640%
Contains more Poly. FatPolyunsaturated fat +52.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2091.7%
Contains more GlucoseGlucose +2090.7%
Contains more FructoseFructose +797.1%
Contains more StarchStarch +151.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.