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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.
Baked beans
Baked beans
5
:
4
Dates
Dates
Contains more Calcium +56.4%
Contains more Iron +95.1%
Contains more Phosphorus +75.8%
Contains more Zinc +151.7%
Contains more Selenium +90%
Contains more Potassium +83.2%
Contains less Sodium -99.5%
Contains more Copper +29.6%
Equal in Magnesium - 43
Equal in Manganese - 0.262
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +56.4%
Contains more Iron +95.1%
Contains more Phosphorus +75.8%
Contains more Zinc +151.7%
Contains more Selenium +90%
Contains more Potassium +83.2%
Contains less Sodium -99.5%
Contains more Copper +29.6%
Equal in Magnesium - 43
Equal in Manganese - 0.262

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.
Baked beans
Baked beans
3
:
7
Dates
Dates
Contains more Vitamin C +175%
Contains more Vitamin B1 +161.5%
Contains more Folate +152.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B3 +212.3%
Contains more Vitamin B5 +280%
Contains more Vitamin B6 +83.3%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin C +175%
Contains more Vitamin B1 +161.5%
Contains more Folate +152.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B3 +212.3%
Contains more Vitamin B5 +280%
Contains more Vitamin B6 +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Baked beans
Baked beans
4
:
1
Dates
Dates
Contains more Protein +126.1%
Contains more Fats +1220.5%
Contains more Water +217.4%
Contains more Other +56.9%
Contains more Carbs +246.9%
Baked beans
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
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 Protein +126.1%
Contains more Fats +1220.5%
Contains more Water +217.4%
Contains more Other +56.9%
Contains more Carbs +246.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Baked beans
Baked beans
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +5825%
Contains more Polyunsaturated fat +3794.7%
Contains less Saturated Fat -98.4%
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +5825%
Contains more Polyunsaturated fat +3794.7%
Contains less Saturated Fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Dates
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
10%
Baked beans
12%
Dates
Minerals Daily Need Coverage Score
39%
Baked beans
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 1.916g)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 2)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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.