Navy bean raw vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between navy bean raw and dates
- Navy bean raw has more folate, vitamin B1, vitamin C, copper, magnesium, vitamin B2, iron, manganese, and zinc; however, dates are higher in potassium.
- Navy bean raw covers your daily need for folate, 28% more than dates.
- Navy bean raw has 47 times more vitamin C than dates. While navy bean raw has 18.8mg of vitamin C, dates have only 0.4mg.
These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, 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 | +134.9% |
| Contains more IronIron | +89.2% |
| Contains more CopperCopper | +72.8% |
| Contains more ZincZinc | +206.9% |
| Contains more PhosphorusPhosphorus | +61.3% |
| Contains more ManganeseManganese | +55.7% |
| Contains more CalciumCalcium | +160% |
| Contains more PotassiumPotassium | +113.7% |
| Contains less SodiumSodium | -84.6% |
| Contains more SeleniumSelenium | +400% |
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 | +4600% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B2Vitamin B2 | +225.8% |
| Contains more Vitamin B5Vitamin B5 | +40.1% |
| Contains more Vitamin B6Vitamin B6 | +15.8% |
| Contains more FolateFolate | +594.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +151% |
| Contains more FatsFats | +79.5% |
| Contains more WaterWater | +285.5% |
| Contains more CarbsCarbs | +474.9% |
| Contains more OtherOther | +68.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 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 | +44.4% |
| Contains more Poly. FatPolyunsaturated fat | +2042.1% |
| Contains less Sat. FatSaturated fat | -62.4% |
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8g | 32% | |
| Folate | 132µg | 19µg | 28% |
| Vitamin B1 | 0.39mg | 0.052mg | 28% |
| Fructose | 19.56g | 24% | |
| Carbs | 13.05g | 75.03g | 21% |
| Vitamin C | 18.8mg | 0.4mg | 20% |
| Copper | 0.356mg | 0.206mg | 17% |
| Magnesium | 101mg | 43mg | 14% |
| Calories | 67kcal | 282kcal | 11% |
| Iron | 1.93mg | 1.02mg | 11% |
| Vitamin B2 | 0.215mg | 0.066mg | 11% |
| Potassium | 307mg | 656mg | 10% |
| Protein | 6.15g | 2.45g | 7% |
| Manganese | 0.408mg | 0.262mg | 6% |
| Vitamin B5 | 0.825mg | 0.589mg | 5% |
| Zinc | 0.89mg | 0.29mg | 5% |
| Phosphorus | 100mg | 62mg | 5% |
| Selenium | 0.6µg | 3µg | 4% |
| Polyunsaturated fat | 0.407g | 0.019g | 3% |
| Calcium | 15mg | 39mg | 2% |
| Vitamin B6 | 0.191mg | 0.165mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Fats | 0.7g | 0.39g | 0% |
| Net carbs | 13.05g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 13mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B3 | 1.22mg | 1.274mg | 0% |
| Saturated fat | 0.085g | 0.032g | 0% |
| Monounsaturated fat | 0.052g | 0.036g | 0% |
| Tryptophan | 0.064mg | 0.012mg | 0% |
| Threonine | 0.258mg | 0.043mg | 0% |
| Isoleucine | 0.273mg | 0.049mg | 0% |
| Leucine | 0.442mg | 0.084mg | 0% |
| Lysine | 0.35mg | 0.066mg | 0% |
| Methionine | 0.064mg | 0.022mg | 0% |
| Phenylalanine | 0.31mg | 0.05mg | 0% |
| Valine | 0.316mg | 0.071mg | 0% |
| Histidine | 0.172mg | 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
33%
12%
Minerals Daily Need Coverage Score
42%
29%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Navy bean raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.053g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.