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  6. Dried fruit vs. Mung bean

Dried fruit vs. Mung bean — In-Depth Nutrition Comparison

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Important differences between dried fruit and mung beans

  • Dried fruit has more vitamin A; however, mung beans are richer in folate, copper, iron, vitamin B1, phosphorus, magnesium, fiber, manganese, and vitamin B5.
  • Mung beans' daily need coverage for folate is 154% more.
  • Dried fruit contains 32 times more vitamin A than mung beans. Dried fruit contains 3604IU of vitamin A, while mung beans contain 114IU.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Mung beans, mature seeds, raw.

Infographic

Dried fruit vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +490.6%
Contains more CalciumCalcium +140%
Contains more IronIron +153.4%
Contains more CopperCopper +174.3%
Contains more ZincZinc +587.2%
Contains more PhosphorusPhosphorus +416.9%
Contains more ManganeseManganese +340.4%
Contains more SeleniumSelenium +272.7%
~equal in Potassium ~1246mg

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin EVitamin E +749%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin B1Vitamin B1 +4040%
Contains more Vitamin B2Vitamin B2 +214.9%
Contains more Vitamin B5Vitamin B5 +270.2%
Contains more Vitamin B6Vitamin B6 +167.1%
Contains more Vitamin KVitamin K +190.3%
Contains more FolateFolate +6150%
Contains more CholineCholine +604.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Mung bean DV% diff.
Folate 10µg 625µg 154%
Copper 0.343mg 0.941mg 66%
Vitamin B1 0.015mg 0.621mg 51%
Iron 2.66mg 6.74mg 51%
Phosphorus 71mg 367mg 42%
Protein 3.39g 23.86g 41%
Magnesium 32mg 189mg 37%
Fiber 7.3g 16.3g 36%
Manganese 0.235mg 1.035mg 35%
Vitamin B5 0.516mg 1.91mg 28%
Vitamin E 4.33mg 0.51mg 25%
Zinc 0.39mg 2.68mg 21%
Vitamin A 180µg 6µg 19%
Vitamin B6 0.143mg 0.382mg 18%
Fructose 12.47g 16%
Choline 13.9mg 97.9mg 15%
Vitamin B2 0.074mg 0.233mg 12%
Selenium 2.2µg 8.2µg 11%
Calcium 55mg 132mg 8%
Vitamin K 3.1µg 9µg 5%
Calories 241kcal 347kcal 5%
Vitamin C 1mg 4.8mg 4%
Polyunsaturated fat 0.074g 0.384g 2%
Vitamin B3 2.589mg 2.251mg 2%
Potassium 1162mg 1246mg 2%
Saturated fat 0.017g 0.348g 2%
Fats 0.51g 1.15g 1%
Carbs 62.64g 62.62g 0%
Net carbs 55.34g 46.32g N/A
Sugar 53.44g 6.6g N/A
Starch 0.35g 0%
Sodium 10mg 15mg 0%
Monounsaturated fat 0.074g 0.161g 0%
Tryptophan 0.016mg 0.26mg 0%
Threonine 0.073mg 0.782mg 0%
Isoleucine 0.063mg 1.008mg 0%
Leucine 0.105mg 1.847mg 0%
Lysine 0.083mg 1.664mg 0%
Methionine 0.015mg 0.286mg 0%
Phenylalanine 0.062mg 1.443mg 0%
Valine 0.078mg 1.237mg 0%
Histidine 0.047mg 0.695mg 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% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +241.3%
Contains more ProteinProtein +603.8%
Contains more FatsFats +125.5%
Contains more OtherOther +29.2%
~equal in Carbs ~62.62g

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +117.6%
Contains more Poly. FatPolyunsaturated fat +418.9%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.