Prunes vs. Beans — In-Depth Nutrition Comparison
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Significant differences between prunes and beans
- Prunes have more vitamin K, vitamin A, potassium, vitamin B2, vitamin B3, copper, and iron; however, beans are richer in zinc, vitamin B1, and selenium.
- Prunes cover your daily vitamin K needs 49% more than beans.
- Beans have 7 times less vitamin A than prunes. Prunes have 781IU of vitamin A, while beans have 106IU.
Specific food types used in this comparison are Plums, dried (prunes), uncooked and Beans, baked, canned, no salt added.
Infographic
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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.
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more PotassiumPotassium | +147.3% |
| Contains more IronIron | +220.7% |
| Contains more CopperCopper | +36.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +16.3% |
| Contains more ZincZinc | +218.2% |
| Contains more PhosphorusPhosphorus | +50.7% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +1400% |
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 AVitamin A | +680% |
| Contains more Vitamin EVitamin E | +186.7% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +337.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +57.7% |
| Contains more Vitamin KVitamin K | +7337.5% |
| Contains more Vitamin CVitamin C | +416.7% |
| Contains more Vitamin B1Vitamin B1 | +194.1% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +205% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 0.8µg | 49% |
| Fructose | 12.45g | 16% | |
| Carbs | 63.88g | 20.49g | 14% |
| Potassium | 732mg | 296mg | 13% |
| Manganese | 0.299mg | 13% | |
| Vitamin B2 | 0.186mg | 0.06mg | 10% |
| Vitamin B3 | 1.882mg | 0.43mg | 9% |
| Zinc | 0.44mg | 1.4mg | 9% |
| Copper | 0.281mg | 0.206mg | 8% |
| Vitamin B5 | 0.422mg | 8% | |
| Selenium | 0.3µg | 4.5µg | 8% |
| Vitamin B1 | 0.051mg | 0.15mg | 8% |
| Iron | 0.93mg | 0.29mg | 8% |
| Calories | 240kcal | 105kcal | 7% |
| Vitamin B6 | 0.205mg | 0.13mg | 6% |
| Fiber | 7.1g | 5.5g | 6% |
| Folate | 4µg | 24µg | 5% |
| Phosphorus | 69mg | 104mg | 5% |
| Protein | 2.18g | 4.8g | 5% |
| Choline | 10.1mg | 30.8mg | 4% |
| Vitamin A | 39µg | 5µg | 4% |
| Vitamin C | 0.6mg | 3.1mg | 3% |
| Vitamin E | 0.43mg | 0.15mg | 2% |
| Magnesium | 41mg | 32mg | 2% |
| Starch | 5.11g | 2% | |
| Polyunsaturated fat | 0.062g | 0.172g | 1% |
| Calcium | 43mg | 50mg | 1% |
| Fats | 0.38g | 0.4g | 0% |
| Net carbs | 56.78g | 14.99g | N/A |
| Sugar | 38.13g | 7.78g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Saturated fat | 0.088g | 0.103g | 0% |
| Monounsaturated fat | 0.053g | 0.035g | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +211.8% |
| Contains more OtherOther | +54.4% |
| Contains more ProteinProtein | +120.2% |
| Contains more WaterWater | +134.8% |
~equal in
Fats
~0.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.6% |
| Contains more Mono. FatMonounsaturated fat | +51.4% |
| Contains more Poly. FatPolyunsaturated fat | +177.4% |
