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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

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Dates
1
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 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%
~equal in Selenium ~3µg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Dates
1
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 +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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
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 +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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
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 +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.
Kidney beans raw Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Dates 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?

ok
ok
is better in case of low diet
Kidney beans raw Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Kidney beans raw
12%
Dates
Minerals Daily Need Coverage Score
130%
Kidney beans raw
29%
Dates

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 61.12g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.088g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.