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  6. Baked beans vs. Dates

Baked beans vs. Dates — In-Depth Nutrition Comparison

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Important differences between baked beans and dates

  • Baked beans have more iron, folate, vitamin B1, and phosphorus; however, dates have more fiber, potassium, vitamin B5, and vitamin B6.
  • Baked beans' daily need coverage for sodium is 18% more.
  • Baked beans have 61 times more saturated fat than dates. Baked beans have 1.948g of saturated fat, while dates have 0.032g.
  • Dates are lower in sodium.

The food varieties used in the comparison are Beans, baked, home prepared and Dates, deglet noor.

Infographic

Baked beans vs Dates 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Dates
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +56.4%
Contains more IronIron +95.1%
Contains more ZincZinc +151.7%
Contains more PhosphorusPhosphorus +75.8%
Contains more SeleniumSelenium +90%
Contains more PotassiumPotassium +83.2%
Contains more CopperCopper +29.6%
Contains less SodiumSodium -99.5%
~equal in Magnesium ~43mg
~equal in Manganese ~0.262mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Dates
Dates
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +175%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more FolateFolate +152.6%
Contains more Vitamin B2Vitamin B2 +34.7%
Contains more Vitamin B3Vitamin B3 +212.3%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B6Vitamin B6 +83.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Dates DV% diff.
Fructose 19.56g 24%
Carbs 21.63g 75.03g 18%
Sodium 422mg 2mg 18%
Iron 1.99mg 1.02mg 12%
Fiber 5.5g 8g 10%
Saturated fat 1.948g 0.032g 9%
Vitamin B5 0.155mg 0.589mg 9%
Potassium 358mg 656mg 9%
Folate 48µg 19µg 7%
Phosphorus 109mg 62mg 7%
Vitamin B1 0.136mg 0.052mg 7%
Fats 5.15g 0.39g 7%
Calories 155kcal 282kcal 6%
Protein 5.54g 2.45g 6%
Vitamin B6 0.09mg 0.165mg 6%
Copper 0.159mg 0.206mg 5%
Polyunsaturated fat 0.74g 0.019g 5%
Monounsaturated fat 2.133g 0.036g 5%
Selenium 5.7µg 3µg 5%
Vitamin B3 0.408mg 1.274mg 5%
Zinc 0.73mg 0.29mg 4%
Vitamin K 2.7µg 2%
Cholesterol 5mg 0mg 2%
Calcium 61mg 39mg 2%
Choline 6.3mg 1%
Vitamin C 1.1mg 0.4mg 1%
Vitamin B2 0.049mg 0.066mg 1%
Net carbs 16.13g 67.03g N/A
Magnesium 43mg 43mg 0%
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Manganese 0.255mg 0.262mg 0%
Tryptophan 0.067mg 0.012mg 0%
Threonine 0.228mg 0.043mg 0%
Isoleucine 0.242mg 0.049mg 0%
Leucine 0.428mg 0.084mg 0%
Lysine 0.379mg 0.066mg 0%
Methionine 0.086mg 0.022mg 0%
Phenylalanine 0.287mg 0.05mg 0%
Valine 0.282mg 0.071mg 0%
Histidine 0.153mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +126.1%
Contains more FatsFats +1220.5%
Contains more WaterWater +217.4%
Contains more OtherOther +56.9%
Contains more CarbsCarbs +246.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +5825%
Contains more Poly. FatPolyunsaturated fat +3794.7%
Contains less Sat. FatSaturated fat -98.4%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.