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  6. Dates vs. Navy bean raw

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

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Summary of differences between dates and navy bean raw

  • Dates have more potassium; however, navy bean raw is higher in folate, vitamin B1, vitamin C, copper, magnesium, vitamin B2, iron, manganese, and zinc.
  • Navy bean raw covers your daily need for folate, 28% more than dates.
  • Dates have 2 times more potassium than navy bean raw. While dates have 656mg of potassium, navy bean raw has only 307mg.

These are the specific foods used in this comparison Dates, deglet noor and Beans, navy, mature seeds, sprouted, raw.

Infographic

Dates vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +113.7%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +400%
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%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 ~1.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Navy bean raw DV% diff.
Fiber 8g 32%
Folate 19µg 132µg 28%
Vitamin B1 0.052mg 0.39mg 28%
Fructose 19.56g 24%
Carbs 75.03g 13.05g 21%
Vitamin C 0.4mg 18.8mg 20%
Copper 0.206mg 0.356mg 17%
Magnesium 43mg 101mg 14%
Calories 282kcal 67kcal 11%
Iron 1.02mg 1.93mg 11%
Vitamin B2 0.066mg 0.215mg 11%
Potassium 656mg 307mg 10%
Protein 2.45g 6.15g 7%
Manganese 0.262mg 0.408mg 6%
Vitamin B5 0.589mg 0.825mg 5%
Zinc 0.29mg 0.89mg 5%
Phosphorus 62mg 100mg 5%
Selenium 3µg 0.6µg 4%
Polyunsaturated fat 0.019g 0.407g 3%
Calcium 39mg 15mg 2%
Vitamin B6 0.165mg 0.191mg 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Fats 0.39g 0.7g 0%
Net carbs 67.03g 13.05g N/A
Sugar 63.35g N/A
Sodium 2mg 13mg 0%
Vitamin E 0.05mg 0%
Vitamin B3 1.274mg 1.22mg 0%
Saturated fat 0.032g 0.085g 0%
Monounsaturated fat 0.036g 0.052g 0%
Tryptophan 0.012mg 0.064mg 0%
Threonine 0.043mg 0.258mg 0%
Isoleucine 0.049mg 0.273mg 0%
Leucine 0.084mg 0.442mg 0%
Lysine 0.066mg 0.35mg 0%
Methionine 0.022mg 0.064mg 0%
Phenylalanine 0.05mg 0.31mg 0%
Valine 0.071mg 0.316mg 0%
Histidine 0.032mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +474.9%
Contains more OtherOther +68.4%
Contains more ProteinProtein +151%
Contains more FatsFats +79.5%
Contains more WaterWater +285.5%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +2042.1%

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