Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Prunes vs. Bean raw — In-Depth Nutrition Comparison

Compare

Summary of differences between prunes and bean raw

  • Prunes have more vitamin K, while bean raw has more folate, copper, vitamin B1, iron, selenium, phosphorus, manganese, fiber, and magnesium.
  • Bean raw covers your daily need for folate, 130% more than prunes.
  • Prunes contain 11 times more vitamin K than bean raw. While prunes contain 59.5µg of vitamin K, bean raw contains only 5.6µg.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Beans, pinto, mature seeds, raw.

Infographic

Prunes vs 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.
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +329.3%
Contains more CalciumCalcium +162.8%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +445.2%
Contains more CopperCopper +217.8%
Contains more ZincZinc +418.2%
Contains more PhosphorusPhosphorus +495.7%
Contains more ManganeseManganese +283.9%
Contains more SeleniumSelenium +9200%

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.
Prunes
4
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.8%
Contains more Vitamin B3Vitamin B3 +60.3%
Contains more Vitamin KVitamin K +962.5%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin B1Vitamin B1 +1298%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B5Vitamin B5 +86%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more FolateFolate +13025%
Contains more CholineCholine +555.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +172.9%
Contains more ProteinProtein +882.6%
Contains more FatsFats +223.7%
Contains more OtherOther +31.4%
~equal in Carbs ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -62.6%
Contains more Mono. FatMonounsaturated fat +332.1%
Contains more Poly. FatPolyunsaturated fat +556.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
3
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +19484.6%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +568.7%
Contains more SucroseSucrose +1220%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Bean raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Bean raw DV% diff.
Folate 4µg 525µg 130%
Copper 0.281mg 0.893mg 68%
Vitamin B1 0.051mg 0.713mg 55%
Iron 0.93mg 5.07mg 52%
Selenium 0.3µg 27.9µg 50%
Phosphorus 69mg 411mg 49%
Vitamin K 59.5µg 5.6µg 45%
Protein 2.18g 21.42g 38%
Manganese 0.299mg 1.148mg 37%
Fiber 7.1g 15.5g 34%
Magnesium 41mg 176mg 32%
Vitamin B6 0.205mg 0.474mg 21%
Potassium 732mg 1393mg 19%
Zinc 0.44mg 2.28mg 17%
Fructose 12.45g 0g 16%
Starch 5.11g 34.17g 12%
Choline 10.1mg 66.2mg 10%
Calcium 43mg 113mg 7%
Vitamin B5 0.422mg 0.785mg 7%
Vitamin C 0.6mg 6.3mg 6%
Calories 240kcal 347kcal 5%
Vitamin B3 1.882mg 1.174mg 4%
Vitamin A 39µg 0µg 4%
Vitamin B2 0.186mg 0.212mg 2%
Polyunsaturated fat 0.062g 0.407g 2%
Vitamin E 0.43mg 0.21mg 1%
Saturated fat 0.088g 0.235g 1%
Fats 0.38g 1.23g 1%
Net carbs 56.78g 47.05g N/A
Carbs 63.88g 62.55g 0%
Sugar 38.13g 2.11g N/A
Sodium 2mg 12mg 0%
Monounsaturated fat 0.053g 0.229g 0%
Tryptophan 0.025mg 0.237mg 0%
Threonine 0.049mg 0.81mg 0%
Isoleucine 0.041mg 0.871mg 0%
Leucine 0.066mg 1.558mg 0%
Lysine 0.05mg 1.356mg 0%
Methionine 0.016mg 0.259mg 0%
Phenylalanine 0.052mg 1.095mg 0%
Valine 0.056mg 0.998mg 0%
Histidine 0.027mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Prunes
67%
Bean raw
Minerals Daily Need Coverage Score
32%
Prunes
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.147g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 36.02g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.