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  6. Navy bean raw vs. Dates

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

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.274mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Dates 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +44.4%
Contains more Poly. FatPolyunsaturated fat +2042.1%
Contains less Sat. FatSaturated fat -62.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.