Soup beans vs. Dried fruit — In-Depth Nutrition Comparison
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How are soup beans and dried fruit different?
- Soup beans are higher in selenium; however, dried fruit is richer in vitamin A, potassium, copper, iron, vitamin B3, fiber, vitamin B5, and vitamin B6.
- Daily need coverage for vitamin A for dried fruit is 40% higher.
- Soup beans contain 40 times more sodium than dried fruit. While soup beans contain 400mg of sodium, dried fruit contains only 10mg.
- Dried fruit has a lower glycemic index (31) than soup beans (64).
Soup, bean with ham, canned, chunky, ready-to-serve and Apricots, dried, sulfured, uncooked are the varieties used in this article.
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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 ZincZinc | +12.8% |
| Contains more ManganeseManganese | +23.4% |
| Contains more SeleniumSelenium | +213.6% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +71.9% |
| Contains more PotassiumPotassium | +564% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +114.4% |
| Contains more PhosphorusPhosphorus | +20.3% |
| Contains less SodiumSodium | -97.5% |
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 CVitamin C | +80% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +20% |
| Contains more Vitamin AVitamin A | +122.2% |
| Contains more Vitamin B2Vitamin B2 | +23.3% |
| Contains more Vitamin B3Vitamin B3 | +269.9% |
| Contains more Vitamin B5Vitamin B5 | +1190% |
| Contains more Vitamin B6Vitamin B6 | +186% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more ProteinProtein | +53.1% |
| Contains more FatsFats | +586.3% |
| Contains more WaterWater | +154.5% |
| Contains more CarbsCarbs | +461.3% |
| Contains more OtherOther | +69.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +2035.1% |
| Contains more Poly. FatPolyunsaturated fat | +427% |
| Contains less Sat. FatSaturated fat | -98.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 4.33mg | 29% | |
| Potassium | 175mg | 1162mg | 29% |
| Copper | 0.16mg | 0.343mg | 20% |
| Carbs | 11.16g | 62.64g | 17% |
| Iron | 1.33mg | 2.66mg | 17% |
| Sodium | 400mg | 10mg | 17% |
| Fructose | 12.47g | 16% | |
| Vitamin B3 | 0.7mg | 2.589mg | 12% |
| Vitamin A | 81µg | 180µg | 11% |
| Fiber | 4.6g | 7.3g | 11% |
| Vitamin B5 | 0.04mg | 0.516mg | 10% |
| Selenium | 6.9µg | 2.2µg | 9% |
| Vitamin B6 | 0.05mg | 0.143mg | 7% |
| Calories | 95kcal | 241kcal | 7% |
| Saturated fat | 1.37g | 0.017g | 6% |
| Fats | 3.5g | 0.51g | 5% |
| Protein | 5.19g | 3.39g | 4% |
| Vitamin B1 | 0.06mg | 0.015mg | 4% |
| Monounsaturated fat | 1.58g | 0.074g | 4% |
| Vitamin K | 3.1µg | 3% | |
| Magnesium | 19mg | 32mg | 3% |
| Cholesterol | 9mg | 0mg | 3% |
| Choline | 13.9mg | 3% | |
| Phosphorus | 59mg | 71mg | 2% |
| Polyunsaturated fat | 0.39g | 0.074g | 2% |
| Calcium | 32mg | 55mg | 2% |
| Manganese | 0.29mg | 0.235mg | 2% |
| Folate | 12µg | 10µg | 1% |
| Vitamin B12 | 0.03µg | 0µg | 1% |
| Vitamin C | 1.8mg | 1mg | 1% |
| Vitamin B2 | 0.06mg | 0.074mg | 1% |
| Net carbs | 6.56g | 55.34g | N/A |
| Sugar | 53.44g | N/A | |
| Zinc | 0.44mg | 0.39mg | 0% |
| Starch | 0.35g | 0% | |
| Tryptophan | 0.016mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.083mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.062mg | 0% | |
| Valine | 0.078mg | 0% | |
| Histidine | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
24%
Minerals Daily Need Coverage Score
31%
44%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Soup beans is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 390mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 1.353g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is richer in minerals?
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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.