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  6. Broad bean raw vs. Dates

Broad bean raw vs. Dates — In-Depth Nutrition Comparison

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Significant differences between broad bean raw and dates

  • Broad bean raw has more folate, vitamin K, copper, manganese, vitamin B2, phosphorus, vitamin E, and vitamin B1; however, dates are richer in potassium and vitamin B5.
  • Broad bean raw covers your daily folate needs 32% more than dates.
  • Dates have 23 times less vitamin E than broad bean raw. Broad bean raw has 1.16mg of vitamin E, while dates have 0.05mg.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of dates is 42.

Specific food types used in this comparison are Beans, fava, in pod, raw and Dates, deglet noor.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Dates
Dates
4
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 IronIron +52%
Contains more CopperCopper +95.1%
Contains more ZincZinc +244.8%
Contains more PhosphorusPhosphorus +108.1%
Contains more ManganeseManganese +152.3%
Contains more MagnesiumMagnesium +30.3%
Contains more PotassiumPotassium +97.6%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +275%
~equal in Calcium ~39mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Dates
Dates
3
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 +825%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2220%
Contains more Vitamin B1Vitamin B1 +155.8%
Contains more Vitamin B2Vitamin B2 +339.4%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin KVitamin K +1414.8%
Contains more FolateFolate +678.9%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin B6Vitamin B6 +58.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Dates DV% diff.
Folate 148µg 19µg 32%
Vitamin K 40.9µg 2.7µg 32%
Fructose 19.56g 24%
Copper 0.402mg 0.206mg 22%
Carbs 17.63g 75.03g 19%
Vitamin B2 0.29mg 0.066mg 17%
Manganese 0.661mg 0.262mg 17%
Protein 7.92g 2.45g 11%
Phosphorus 129mg 62mg 10%
Calories 88kcal 282kcal 10%
Potassium 332mg 656mg 10%
Vitamin B1 0.133mg 0.052mg 7%
Iron 1.55mg 1.02mg 7%
Vitamin B5 0.225mg 0.589mg 7%
Vitamin E 1.16mg 0.05mg 7%
Vitamin B3 2.249mg 1.274mg 6%
Zinc 1mg 0.29mg 6%
Vitamin B6 0.104mg 0.165mg 5%
Vitamin C 3.7mg 0.4mg 4%
Selenium 0.8µg 3µg 4%
Fiber 7.5g 8g 2%
Magnesium 33mg 43mg 2%
Polyunsaturated fat 0.342g 0.019g 2%
Vitamin A 17µg 0µg 2%
Fats 0.73g 0.39g 1%
Choline 6.3mg 1%
Sodium 25mg 2mg 1%
Net carbs 10.13g 67.03g N/A
Calcium 37mg 39mg 0%
Sugar 9.21g 63.35g N/A
Saturated fat 0.118g 0.032g 0%
Monounsaturated fat 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Dates
Dates
2
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 +223.3%
Contains more FatsFats +87.2%
Contains more WaterWater +253.6%
Contains more CarbsCarbs +325.6%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +188.9%
Contains more Poly. FatPolyunsaturated fat +1700%
Contains less Sat. FatSaturated fat -72.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.