Dates vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between dates and beans?
- Dates are richer in potassium, fiber, iron, and vitamin B3, while beans are higher in zinc, vitamin B1, and phosphorus.
- Dates' daily need coverage for potassium is 11% higher.
- Beans have 8 times less sugar than dates. Dates have 63.35g of sugar, while beans have 7.78g.
We used Dates, deglet noor and Beans, baked, canned, no salt added types in this comparison.
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 | +34.4% |
| Contains more PotassiumPotassium | +121.6% |
| Contains more IronIron | +251.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +28.2% |
| Contains more ZincZinc | +382.8% |
| Contains more PhosphorusPhosphorus | +67.7% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +50% |
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 B3Vitamin B3 | +196.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +26.9% |
| Contains more Vitamin KVitamin K | +237.5% |
| Contains more Vitamin CVitamin C | +675% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +188.5% |
| Contains more FolateFolate | +26.3% |
| Contains more CholineCholine | +388.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 20.49g | 18% |
| Vitamin B5 | 0.589mg | 12% | |
| Potassium | 656mg | 296mg | 11% |
| Manganese | 0.262mg | 11% | |
| Zinc | 0.29mg | 1.4mg | 10% |
| Fiber | 8g | 5.5g | 10% |
| Iron | 1.02mg | 0.29mg | 9% |
| Calories | 282kcal | 105kcal | 9% |
| Vitamin B1 | 0.052mg | 0.15mg | 8% |
| Phosphorus | 62mg | 104mg | 6% |
| Vitamin B3 | 1.274mg | 0.43mg | 5% |
| Protein | 2.45g | 4.8g | 5% |
| Choline | 6.3mg | 30.8mg | 4% |
| Vitamin C | 0.4mg | 3.1mg | 3% |
| Magnesium | 43mg | 32mg | 3% |
| Vitamin B6 | 0.165mg | 0.13mg | 3% |
| Selenium | 3µg | 4.5µg | 3% |
| Vitamin K | 2.7µg | 0.8µg | 2% |
| Vitamin E | 0.05mg | 0.15mg | 1% |
| Folate | 19µg | 24µg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Polyunsaturated fat | 0.019g | 0.172g | 1% |
| Calcium | 39mg | 50mg | 1% |
| Fats | 0.39g | 0.4g | 0% |
| Net carbs | 67.03g | 14.99g | N/A |
| Sugar | 63.35g | 7.78g | N/A |
| Copper | 0.206mg | 0.206mg | 0% |
| Sodium | 2mg | 1mg | 0% |
| Vitamin B2 | 0.066mg | 0.06mg | 0% |
| Saturated fat | 0.032g | 0.103g | 0% |
| Monounsaturated fat | 0.036g | 0.035g | 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
| Contains more CarbsCarbs | +266.2% |
| Contains more ProteinProtein | +95.9% |
| Contains more WaterWater | +253.6% |
~equal in
Fats
~0.4g
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68.9% |
| Contains more Poly. FatPolyunsaturated fat | +805.3% |
~equal in
Monounsaturated fat
~0.035g
