Raisin vs. Beans — In-Depth Nutrition Comparison
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What are the differences between raisins and beans?
- Raisins are higher in iron, potassium, copper, and vitamin B2; however, beans are richer in zinc, fiber, and selenium.
- Raisins' daily need coverage for iron is 20% more.
- Beans contain 8 times less sugar than raisins. Raisins contain 59.19g of sugar, while beans contain 7.78g.
- Beans have a lower glycemic index (33) than raisins (64).
We used Raisins, seedless and Beans, baked, canned, no salt added types in this article.
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 PotassiumPotassium | +153% |
| Contains more IronIron | +548.3% |
| Contains more CopperCopper | +54.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +536.4% |
| Contains less SodiumSodium | -90.9% |
| Contains more SeleniumSelenium | +650% |
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 B2Vitamin B2 | +108.3% |
| Contains more Vitamin B3Vitamin B3 | +78.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more Vitamin KVitamin K | +337.5% |
| Contains more Vitamin CVitamin C | +34.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +25% |
| Contains more Vitamin B1Vitamin B1 | +41.5% |
| Contains more FolateFolate | +380% |
| Contains more CholineCholine | +177.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 37% | |
| Carbs | 79.18g | 20.49g | 20% |
| Iron | 1.88mg | 0.29mg | 20% |
| Potassium | 749mg | 296mg | 13% |
| Manganese | 0.299mg | 13% | |
| Copper | 0.318mg | 0.206mg | 12% |
| Zinc | 0.22mg | 1.4mg | 11% |
| Calories | 299kcal | 105kcal | 10% |
| Selenium | 0.6µg | 4.5µg | 7% |
| Fiber | 3.7g | 5.5g | 7% |
| Folate | 5µg | 24µg | 5% |
| Vitamin B2 | 0.125mg | 0.06mg | 5% |
| Choline | 11.1mg | 30.8mg | 4% |
| Vitamin B1 | 0.106mg | 0.15mg | 4% |
| Protein | 3.07g | 4.8g | 3% |
| Vitamin B6 | 0.174mg | 0.13mg | 3% |
| Vitamin K | 3.5µg | 0.8µg | 2% |
| Vitamin B5 | 0.095mg | 2% | |
| Vitamin B3 | 0.766mg | 0.43mg | 2% |
| Starch | 2.7g | 1% | |
| Polyunsaturated fat | 0.037g | 0.172g | 1% |
| Vitamin C | 2.3mg | 3.1mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Fats | 0.46g | 0.4g | 0% |
| Net carbs | 75.48g | 14.99g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Calcium | 50mg | 50mg | 0% |
| Sugar | 59.19g | 7.78g | N/A |
| Phosphorus | 101mg | 104mg | 0% |
| Sodium | 11mg | 1mg | 0% |
| Vitamin E | 0.12mg | 0.15mg | 0% |
| Saturated fat | 0.058g | 0.103g | 0% |
| Monounsaturated fat | 0.051g | 0.035g | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.077mg | 0% | |
| Isoleucine | 0.057mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.083mg | 0% | |
| Histidine | 0.072mg | 0% | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +15% |
| Contains more CarbsCarbs | +286.4% |
| Contains more ProteinProtein | +56.4% |
| Contains more WaterWater | +370.5% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43.7% |
| Contains more Mono. FatMonounsaturated fat | +45.7% |
| Contains more Poly. FatPolyunsaturated fat | +364.9% |
