Soup beans vs. Prunes — In-Depth Nutrition Comparison

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How are soup beans and prunes different?

Soup beans are richer in vitamin A and selenium, while prunes are higher in potassium, copper, vitamin B6, fiber, vitamin B2, vitamin B5, and vitamin B3.
Soup beans cover your daily need for sodium, 17% more than prunes.
Soup beans contain 23 times more selenium than prunes. Soup beans contain 6.9µg of selenium, while prunes contain 0.3µg.
Prunes are lower in sodium.
Soup beans have a higher glycemic index (64) than prunes (29).

Soup, bean with ham, canned, chunky, ready-to-serve and Plums, dried (prunes), uncooked types were 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.

Soup beans

Prunes

Contains more IronIron	+43%
Contains more SeleniumSelenium	+2200%

Contains more MagnesiumMagnesium	+115.8%
Contains more CalciumCalcium	+34.4%
Contains more PotassiumPotassium	+318.3%
Contains more CopperCopper	+75.6%
Contains more PhosphorusPhosphorus	+16.9%
Contains less SodiumSodium	-99.5%

~equal in Zinc ~0.44mg

~equal in Manganese ~0.299mg

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.

Soup beans

Prunes

Contains more Vitamin CVitamin C	+200%
Contains more Vitamin AVitamin A	+107.7%
Contains more Vitamin B1Vitamin B1	+17.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+200%

Contains more Vitamin B2Vitamin B2	+210%
Contains more Vitamin B3Vitamin B3	+168.9%
Contains more Vitamin B5Vitamin B5	+955%
Contains more Vitamin B6Vitamin B6	+310%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		59.5µg	50%
Carbs	11.16g	63.88g	18%
Sodium	400mg	2mg	17%
Fructose		12.45g	16%
Potassium	175mg	732mg	16%
Copper	0.16mg	0.281mg	13%
Vitamin B6	0.05mg	0.205mg	12%
Selenium	6.9µg	0.3µg	12%
Fiber	4.6g	7.1g	10%
Vitamin B2	0.06mg	0.186mg	10%
Vitamin B5	0.04mg	0.422mg	8%
Vitamin B3	0.7mg	1.882mg	7%
Calories	95kcal	240kcal	7%
Saturated fat	1.37g	0.088g	6%
Protein	5.19g	2.18g	6%
Fats	3.5g	0.38g	5%
Iron	1.33mg	0.93mg	5%
Vitamin A	81µg	39µg	5%
Magnesium	19mg	41mg	5%
Monounsaturated fat	1.58g	0.053g	4%
Vitamin E		0.43mg	3%
Cholesterol	9mg	0mg	3%
Folate	12µg	4µg	2%
Starch		5.11g	2%
Polyunsaturated fat	0.39g	0.062g	2%
Choline		10.1mg	2%
Vitamin B1	0.06mg	0.051mg	1%
Vitamin B12	0.03µg	0µg	1%
Phosphorus	59mg	69mg	1%
Vitamin C	1.8mg	0.6mg	1%
Calcium	32mg	43mg	1%
Net carbs	6.56g	56.78g	N/A
Sugar		38.13g	N/A
Zinc	0.44mg	0.44mg	0%
Manganese	0.29mg	0.299mg	0%
Tryptophan		0.025mg	0%
Threonine		0.049mg	0%
Isoleucine		0.041mg	0%
Leucine		0.066mg	0%
Lysine		0.05mg	0%
Methionine		0.016mg	0%
Phenylalanine		0.052mg	0%
Valine		0.056mg	0%
Histidine		0.027mg	0%