Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dates
  5. Compare
  6. Dates vs. Broad bean raw

Dates vs. Broad bean raw — In-Depth Nutrition Comparison

Compare

Significant differences between dates and broad bean raw

  • Dates have more potassium and vitamin B5; however, broad bean raw is richer in folate, vitamin K, copper, manganese, vitamin B2, phosphorus, vitamin E, and vitamin B1.
  • Broad bean raw covers your daily folate needs 32% more than dates.
  • Broad bean raw has 3 times less vitamin B5 than dates. Dates have 0.589mg of vitamin B5, while broad bean raw has 0.225mg.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of dates is 42.

Specific food types used in this comparison are Dates, deglet noor and Beans, fava, in pod, raw.

Infographic

Dates vs Broad bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +30.3%
Contains more PotassiumPotassium +97.6%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +275%
Contains more IronIron +52%
Contains more CopperCopper +95.1%
Contains more ZincZinc +244.8%
Contains more PhosphorusPhosphorus +108.1%
Contains more ManganeseManganese +152.3%
~equal in Calcium ~37mg

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.
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%
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2220%
Contains more Vitamin B1Vitamin B1 +155.8%
Contains more Vitamin B2Vitamin B2 +339.4%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin KVitamin K +1414.8%
Contains more FolateFolate +678.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Broad bean raw DV% diff.
Folate 19µg 148µg 32%
Vitamin K 2.7µg 40.9µg 32%
Fructose 19.56g 24%
Copper 0.206mg 0.402mg 22%
Carbs 75.03g 17.63g 19%
Vitamin B2 0.066mg 0.29mg 17%
Manganese 0.262mg 0.661mg 17%
Protein 2.45g 7.92g 11%
Phosphorus 62mg 129mg 10%
Calories 282kcal 88kcal 10%
Potassium 656mg 332mg 10%
Vitamin B1 0.052mg 0.133mg 7%
Iron 1.02mg 1.55mg 7%
Vitamin B5 0.589mg 0.225mg 7%
Vitamin E 0.05mg 1.16mg 7%
Vitamin B3 1.274mg 2.249mg 6%
Zinc 0.29mg 1mg 6%
Vitamin B6 0.165mg 0.104mg 5%
Vitamin C 0.4mg 3.7mg 4%
Selenium 3µg 0.8µg 4%
Fiber 8g 7.5g 2%
Magnesium 43mg 33mg 2%
Polyunsaturated fat 0.019g 0.342g 2%
Vitamin A 0µg 17µg 2%
Fats 0.39g 0.73g 1%
Choline 6.3mg 1%
Sodium 2mg 25mg 1%
Net carbs 67.03g 10.13g N/A
Calcium 39mg 37mg 0%
Sugar 63.35g 9.21g N/A
Saturated fat 0.032g 0.118g 0%
Monounsaturated fat 0.036g 0.104g 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
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more CarbsCarbs +325.6%
Contains more OtherOther +42.9%
Contains more ProteinProtein +223.3%
Contains more FatsFats +87.2%
Contains more WaterWater +253.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +1700%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.