Dates vs. Adzuki bean — In-Depth Nutrition Comparison
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How are dates and adzuki bean different?
- Adzuki bean is higher than dates in folate, copper, manganese, iron, phosphorus, zinc, vitamin B1, magnesium, fiber, and vitamin B5.
- Adzuki bean covers your daily need for folate, 151% more than dates.
- Dates have a higher glycemic index (42) than adzuki bean (29).
Dates, deglet noor and Beans, adzuki, mature seeds, raw types were used in this article.
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 less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +195.3% |
| Contains more CalciumCalcium | +69.2% |
| Contains more PotassiumPotassium | +91.2% |
| Contains more IronIron | +388.2% |
| Contains more CopperCopper | +431.1% |
| Contains more ZincZinc | +1637.9% |
| Contains more PhosphorusPhosphorus | +514.5% |
| Contains more ManganeseManganese | +560.3% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +775% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +106.4% |
| Contains more Vitamin B5Vitamin B5 | +149.7% |
| Contains more Vitamin B6Vitamin B6 | +112.7% |
| Contains more FolateFolate | +3173.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 19µg | 622µg | 151% |
| Copper | 0.206mg | 1.094mg | 99% |
| Manganese | 0.262mg | 1.73mg | 64% |
| Iron | 1.02mg | 4.98mg | 50% |
| Phosphorus | 62mg | 381mg | 46% |
| Zinc | 0.29mg | 5.04mg | 43% |
| Protein | 2.45g | 19.87g | 35% |
| Vitamin B1 | 0.052mg | 0.455mg | 34% |
| Fructose | 19.56g | 24% | |
| Magnesium | 43mg | 127mg | 20% |
| Fiber | 8g | 12.7g | 19% |
| Potassium | 656mg | 1254mg | 18% |
| Vitamin B5 | 0.589mg | 1.471mg | 18% |
| Vitamin B6 | 0.165mg | 0.351mg | 14% |
| Vitamin B2 | 0.066mg | 0.22mg | 12% |
| Vitamin B3 | 1.274mg | 2.63mg | 8% |
| Carbs | 75.03g | 62.9g | 4% |
| Calcium | 39mg | 66mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Calories | 282kcal | 329kcal | 2% |
| Choline | 6.3mg | 1% | |
| Saturated fat | 0.032g | 0.191g | 1% |
| Polyunsaturated fat | 0.019g | 0.113g | 1% |
| Fats | 0.39g | 0.53g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 50.2g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Selenium | 3µg | 3.1µg | 0% |
| Monounsaturated fat | 0.036g | 0.05g | 0% |
| Tryptophan | 0.012mg | 0.191mg | 0% |
| Threonine | 0.043mg | 0.674mg | 0% |
| Isoleucine | 0.049mg | 0.791mg | 0% |
| Leucine | 0.084mg | 1.668mg | 0% |
| Lysine | 0.066mg | 1.497mg | 0% |
| Methionine | 0.022mg | 0.21mg | 0% |
| Phenylalanine | 0.05mg | 1.052mg | 0% |
| Valine | 0.071mg | 1.023mg | 0% |
| Histidine | 0.032mg | 0.524mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more CarbsCarbs | +19.3% |
| Contains more WaterWater | +52.8% |
| Contains more ProteinProtein | +711% |
| Contains more FatsFats | +35.9% |
| Contains more OtherOther | +103.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains less Sat. FatSaturated fat | -83.2% |
| Contains more Mono. FatMonounsaturated fat | +38.9% |
| Contains more Poly. FatPolyunsaturated fat | +494.7% |