Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Soup beans

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

Compare

How are dried fruit and soup beans different?

  • Dried fruit is higher in vitamin A, potassium, copper, iron, vitamin B3, fiber, vitamin B5, and vitamin B6; however, soup beans are richer in selenium.
  • Daily need coverage for vitamin A for dried fruit is 40% higher.
  • Dried fruit contains 13 times more vitamin B5 than soup beans. While dried fruit contains 0.516mg of vitamin B5, soup beans contain only 0.04mg.
  • Dried fruit has less sodium.
  • Dried fruit has a lower glycemic index (31) than soup beans (64).

Apricots, dried, sulfured, uncooked and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.

Infographic

Dried fruit vs Soup 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.
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +71.9%
Contains more PotassiumPotassium +564%
Contains more IronIron +100%
Contains more CopperCopper +114.4%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -97.5%
Contains more ZincZinc +12.8%
Contains more ManganeseManganese +23.4%
Contains more SeleniumSelenium +213.6%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin AVitamin A +122.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +269.9%
Contains more Vitamin B5Vitamin B5 +1190%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Soup beans DV% diff.
Vitamin E 4.33mg 29%
Potassium 1162mg 175mg 29%
Copper 0.343mg 0.16mg 20%
Carbs 62.64g 11.16g 17%
Iron 2.66mg 1.33mg 17%
Sodium 10mg 400mg 17%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.7mg 12%
Vitamin A 180µg 81µg 11%
Fiber 7.3g 4.6g 11%
Vitamin B5 0.516mg 0.04mg 10%
Selenium 2.2µg 6.9µg 9%
Vitamin B6 0.143mg 0.05mg 7%
Calories 241kcal 95kcal 7%
Saturated fat 0.017g 1.37g 6%
Fats 0.51g 3.5g 5%
Protein 3.39g 5.19g 4%
Vitamin B1 0.015mg 0.06mg 4%
Monounsaturated fat 0.074g 1.58g 4%
Vitamin K 3.1µg 3%
Magnesium 32mg 19mg 3%
Cholesterol 0mg 9mg 3%
Choline 13.9mg 3%
Phosphorus 71mg 59mg 2%
Polyunsaturated fat 0.074g 0.39g 2%
Calcium 55mg 32mg 2%
Manganese 0.235mg 0.29mg 2%
Folate 10µg 12µg 1%
Vitamin B12 0µg 0.03µg 1%
Vitamin C 1mg 1.8mg 1%
Vitamin B2 0.074mg 0.06mg 1%
Net carbs 55.34g 6.56g N/A
Sugar 53.44g N/A
Zinc 0.39mg 0.44mg 0%
Starch 0.35g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more CarbsCarbs +461.3%
Contains more OtherOther +69.1%
Contains more ProteinProtein +53.1%
Contains more FatsFats +586.3%
Contains more WaterWater +154.5%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +2035.1%
Contains more Poly. FatPolyunsaturated fat +427%

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Soup beans
Soup beans vs Lentil soup
Lentil soup
Soup beans
Soup beans vs Broth
Broth
Soup beans
Soup beans vs Fish soup
Fish soup

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.