Kidney beans raw vs. Dates — In-Depth Nutrition Comparison
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The main differences between kidney beans raw and dates
- Kidney beans raw is richer than dates in folate, iron, copper, fiber, phosphorus, vitamin B1, manganese, magnesium, zinc, and potassium.
- Daily need coverage for folate for kidney beans raw is 94% higher.
- Kidney beans raw contains 10 times more vitamin B1 than dates. Kidney beans raw contains 0.529mg of vitamin B1, while dates contain 0.052mg.
- Kidney beans raw has a lower glycemic index than dates.
Food types used in this article are Beans, kidney, all types, mature seeds, raw and Dates, deglet noor.
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 MagnesiumMagnesium | +225.6% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +114.3% |
| Contains more IronIron | +703.9% |
| Contains more CopperCopper | +365% |
| Contains more ZincZinc | +862.1% |
| Contains more PhosphorusPhosphorus | +556.5% |
| Contains more ManganeseManganese | +289.7% |
| Contains less SodiumSodium | -91.7% |
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 | +1025% |
| Contains more Vitamin EVitamin E | +340% |
| Contains more Vitamin B1Vitamin B1 | +917.3% |
| Contains more Vitamin B2Vitamin B2 | +231.8% |
| Contains more Vitamin B3Vitamin B3 | +61.7% |
| Contains more Vitamin B5Vitamin B5 | +32.4% |
| Contains more Vitamin B6Vitamin B6 | +140.6% |
| Contains more Vitamin KVitamin K | +603.7% |
| Contains more FolateFolate | +1973.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +862.4% |
| Contains more FatsFats | +112.8% |
| Contains more OtherOther | +139.4% |
| Contains more CarbsCarbs | +25% |
| Contains more WaterWater | +74.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | +77.8% |
| Contains more Poly. FatPolyunsaturated fat | +2305.3% |
| Contains less Sat. FatSaturated fat | -73.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 394µg | 19µg | 94% |
| Iron | 8.2mg | 1.02mg | 90% |
| Copper | 0.958mg | 0.206mg | 84% |
| Fiber | 24.9g | 8g | 68% |
| Phosphorus | 407mg | 62mg | 49% |
| Protein | 23.58g | 2.45g | 42% |
| Vitamin B1 | 0.529mg | 0.052mg | 40% |
| Manganese | 1.021mg | 0.262mg | 33% |
| Fructose | 19.56g | 24% | |
| Magnesium | 140mg | 43mg | 23% |
| Zinc | 2.79mg | 0.29mg | 23% |
| Potassium | 1406mg | 656mg | 22% |
| Vitamin B6 | 0.397mg | 0.165mg | 18% |
| Vitamin K | 19µg | 2.7µg | 14% |
| Vitamin B2 | 0.219mg | 0.066mg | 12% |
| Calcium | 143mg | 39mg | 10% |
| Vitamin C | 4.5mg | 0.4mg | 5% |
| Carbs | 60.01g | 75.03g | 5% |
| Vitamin B3 | 2.06mg | 1.274mg | 5% |
| Vitamin B5 | 0.78mg | 0.589mg | 4% |
| Calories | 333kcal | 282kcal | 3% |
| Polyunsaturated fat | 0.457g | 0.019g | 3% |
| Vitamin E | 0.22mg | 0.05mg | 1% |
| Choline | 6.3mg | 1% | |
| Sodium | 24mg | 2mg | 1% |
| Fats | 0.83g | 0.39g | 1% |
| Net carbs | 35.11g | 67.03g | N/A |
| Sugar | 2.23g | 63.35g | N/A |
| Selenium | 3.2µg | 3µg | 0% |
| Saturated fat | 0.12g | 0.032g | 0% |
| Monounsaturated fat | 0.064g | 0.036g | 0% |
| Tryptophan | 0.279mg | 0.012mg | 0% |
| Threonine | 0.992mg | 0.043mg | 0% |
| Isoleucine | 1.041mg | 0.049mg | 0% |
| Leucine | 1.882mg | 0.084mg | 0% |
| Lysine | 1.618mg | 0.066mg | 0% |
| Methionine | 0.355mg | 0.022mg | 0% |
| Phenylalanine | 1.275mg | 0.05mg | 0% |
| Valine | 1.233mg | 0.071mg | 0% |
| Histidine | 0.656mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
56%
12%
Minerals Daily Need Coverage Score
130%
29%
Comparison summary
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 61.12g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.088g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)