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  6. Raisin vs. Bean

Raisin vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Raisin and Bean?

  • Raisin is higher in Iron, Potassium, Copper, and Vitamin B2, however, Bean is richer in Zinc, Fiber, and Selenium.
  • Raisin's daily need coverage for Iron is 20% more.
  • Bean contains 8 times less Sugar than Raisin. Raisin contains 59.19g of Sugar, while Bean contains 7.78g.

We used Raisins, seedless and Beans, baked, canned, no salt added types in this article.

Infographic

Raisin vs Bean 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.
Raisin
Raisin
4
:
4
Bean
Bean
Contains more Iron +548.3%
Contains more Potassium +153%
Contains more Copper +54.4%
Contains less Sodium -90.9%
Contains more Zinc +536.4%
Contains more Selenium +650%
Equal in Calcium - 50
Equal in Magnesium - 32
Equal in Phosphorus - 104
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +548.3%
Contains more Potassium +153%
Contains more Copper +54.4%
Contains less Sodium -90.9%
Contains more Zinc +536.4%
Contains more Selenium +650%
Equal in Calcium - 50
Equal in Magnesium - 32
Equal in Phosphorus - 104

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.
Raisin
Raisin
5
:
5
Bean
Bean
Contains more Vitamin B2 +108.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +337.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin C +34.8%
Contains more Vitamin B1 +41.5%
Contains more Folate +380%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B2 +108.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B6 +33.8%
Contains more Vitamin K +337.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin C +34.8%
Contains more Vitamin B1 +41.5%
Contains more Folate +380%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
:
2
Bean
Bean
Contains more Fats +15%
Contains more Carbs +286.4%
Contains more Protein +56.4%
Contains more Water +370.5%
Equal in Other - 1.71
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +15%
Contains more Carbs +286.4%
Contains more Protein +56.4%
Contains more Water +370.5%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
2
:
1
Bean
Bean
Contains less Saturated Fat -43.7%
Contains more Monounsaturated Fat +45.7%
Contains more Polyunsaturated fat +364.9%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -43.7%
Contains more Monounsaturated Fat +45.7%
Contains more Polyunsaturated fat +364.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Bean Opinion
Net carbs 75.48g 14.99g Raisin
Protein 3.07g 4.8g Bean
Fats 0.46g 0.4g Raisin
Carbs 79.18g 20.49g Raisin
Calories 299kcal 105kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 7.78g Bean
Fiber 3.7g 5.5g Bean
Calcium 50mg 50mg
Iron 1.88mg 0.29mg Raisin
Magnesium 32mg 32mg
Phosphorus 101mg 104mg Bean
Potassium 749mg 296mg Raisin
Sodium 11mg 1mg Bean
Zinc 0.22mg 1.4mg Bean
Copper 0.318mg 0.206mg Raisin
Manganese 0.299mg Raisin
Selenium 0.6µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.12mg 0.15mg Bean
Vitamin C 2.3mg 3.1mg Bean
Vitamin B1 0.106mg 0.15mg Bean
Vitamin B2 0.125mg 0.06mg Raisin
Vitamin B3 0.766mg 0.43mg Raisin
Vitamin B5 0.095mg Raisin
Vitamin B6 0.174mg 0.13mg Raisin
Folate 5µg 24µg Bean
Vitamin K 3.5µg 0.8µg Raisin
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g 0.103g Raisin
Monounsaturated Fat 0.051g 0.035g Raisin
Polyunsaturated fat 0.037g 0.172g Bean
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

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

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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
12%
Raisin
11%
Bean
Minerals Daily Need Coverage Score
37%
Raisin
25%
Bean

Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.045g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.5)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 51.41g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.