Prunes vs. Green beans — In-Depth Nutrition Comparison

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The main differences between prunes and green beans

Prunes have more copper, potassium, fiber, vitamin B6, vitamin K, vitamin B3, vitamin B5, and vitamin B2; however, green beans have more vitamin C and folate.
Daily need coverage for copper for prunes is 25% higher.
Green beans have 6 times less vitamin B5 than prunes. Prunes have 0.422mg of vitamin B5, while green beans have 0.074mg.

Food types used in this article are Plums, dried (prunes), uncooked and Beans, snap, green, cooked, boiled, drained, without salt.

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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.

Prunes

Green beans

Contains more MagnesiumMagnesium	+127.8%
Contains more PotassiumPotassium	+401.4%
Contains more IronIron	+43.1%
Contains more CopperCopper	+393%
Contains more ZincZinc	+76%
Contains more PhosphorusPhosphorus	+137.9%
Contains more SeleniumSelenium	+50%

Contains less SodiumSodium

-50%

~equal in Calcium ~44mg

~equal in Manganese ~0.285mg

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

Green beans

Contains more Vitamin AVitamin A	+21.9%
Contains more Vitamin B2Vitamin B2	+91.8%
Contains more Vitamin B3Vitamin B3	+206.5%
Contains more Vitamin B5Vitamin B5	+470.3%
Contains more Vitamin B6Vitamin B6	+266.1%
Contains more Vitamin KVitamin K	+24.2%

Contains more Vitamin CVitamin C	+1516.7%
Contains more Vitamin B1Vitamin B1	+45.1%
Contains more FolateFolate	+725%
Contains more CholineCholine	+67.3%

~equal in Vitamin E ~0.46mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.281mg	0.057mg	25%
Carbs	63.88g	7.88g	19%
Potassium	732mg	146mg	17%
Fructose	12.45g		16%
Fiber	7.1g	3.2g	16%
Vitamin B6	0.205mg	0.056mg	11%
Vitamin K	59.5µg	47.9µg	10%
Calories	240kcal	35kcal	10%
Vitamin C	0.6mg	9.7mg	10%
Vitamin B3	1.882mg	0.614mg	8%
Vitamin B2	0.186mg	0.097mg	7%
Folate	4µg	33µg	7%
Vitamin B5	0.422mg	0.074mg	7%
Phosphorus	69mg	29mg	6%
Magnesium	41mg	18mg	5%
Iron	0.93mg	0.65mg	4%
Vitamin B1	0.051mg	0.074mg	2%
Starch	5.11g		2%
Zinc	0.44mg	0.25mg	2%
Vitamin A	39µg	32µg	1%
Manganese	0.299mg	0.285mg	1%
Polyunsaturated fat	0.062g	0.145g	1%
Protein	2.18g	1.89g	1%
Choline	10.1mg	16.9mg	1%
Fats	0.38g	0.28g	0%
Net carbs	56.78g	4.68g	N/A
Calcium	43mg	44mg	0%
Sugar	38.13g	3.63g	N/A
Sodium	2mg	1mg	0%
Vitamin E	0.43mg	0.46mg	0%
Selenium	0.3µg	0.2µg	0%
Saturated fat	0.088g	0.064g	0%
Monounsaturated fat	0.053g	0.011g	0%
Tryptophan	0.025mg	0.02mg	0%
Threonine	0.049mg	0.082mg	0%
Isoleucine	0.041mg	0.069mg	0%
Leucine	0.066mg	0.116mg	0%
Lysine	0.05mg	0.091mg	0%
Methionine	0.016mg	0.023mg	0%
Phenylalanine	0.052mg	0.069mg	0%
Valine	0.056mg	0.093mg	0%
Histidine	0.027mg	0.035mg	0%