Beans vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between beans and dates?
- Beans are richer in zinc, vitamin B1, and phosphorus, while dates are higher in potassium, fiber, iron, and vitamin B3.
- Dates' daily need coverage for potassium is 11% higher.
- Dates have 5 times less choline than beans. Beans have 30.8mg of choline, while dates have 6.3mg.
- Beans are lower in sugar.
We used Beans, baked, canned, no salt added and Dates, deglet noor types in this comparison.
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 CalciumCalcium | +28.2% |
| Contains more ZincZinc | +382.8% |
| Contains more PhosphorusPhosphorus | +67.7% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +34.4% |
| Contains more PotassiumPotassium | +121.6% |
| Contains more IronIron | +251.7% |
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 | +675% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +188.5% |
| Contains more FolateFolate | +26.3% |
| Contains more CholineCholine | +388.9% |
| Contains more Vitamin B3Vitamin B3 | +196.3% |
| Contains more Vitamin B6Vitamin B6 | +26.9% |
| Contains more Vitamin KVitamin K | +237.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Carbs | 20.49g | 75.03g | 18% |
| Vitamin B5 | 0.589mg | 12% | |
| Potassium | 296mg | 656mg | 11% |
| Manganese | 0.262mg | 11% | |
| Zinc | 1.4mg | 0.29mg | 10% |
| Fiber | 5.5g | 8g | 10% |
| Iron | 0.29mg | 1.02mg | 9% |
| Calories | 105kcal | 282kcal | 9% |
| Vitamin B1 | 0.15mg | 0.052mg | 8% |
| Phosphorus | 104mg | 62mg | 6% |
| Vitamin B3 | 0.43mg | 1.274mg | 5% |
| Protein | 4.8g | 2.45g | 5% |
| Choline | 30.8mg | 6.3mg | 4% |
| Vitamin C | 3.1mg | 0.4mg | 3% |
| Magnesium | 32mg | 43mg | 3% |
| Vitamin B6 | 0.13mg | 0.165mg | 3% |
| Selenium | 4.5µg | 3µg | 3% |
| Vitamin K | 0.8µg | 2.7µg | 2% |
| Vitamin E | 0.15mg | 0.05mg | 1% |
| Folate | 24µg | 19µg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Polyunsaturated fat | 0.172g | 0.019g | 1% |
| Calcium | 50mg | 39mg | 1% |
| Fats | 0.4g | 0.39g | 0% |
| Net carbs | 14.99g | 67.03g | N/A |
| Sugar | 7.78g | 63.35g | N/A |
| Copper | 0.206mg | 0.206mg | 0% |
| Sodium | 1mg | 2mg | 0% |
| Vitamin B2 | 0.06mg | 0.066mg | 0% |
| Saturated fat | 0.103g | 0.032g | 0% |
| Monounsaturated fat | 0.035g | 0.036g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +95.9% |
| Contains more WaterWater | +253.6% |
| Contains more CarbsCarbs | +266.2% |
~equal in
Fats
~0.39g
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +805.3% |
| Contains less Sat. FatSaturated fat | -68.9% |
~equal in
Monounsaturated fat
~0.036g
