Dates vs. Green beans — In-Depth Nutrition Comparison
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Significant differences between dates and green beans
- Dates have more fiber, copper, potassium, vitamin B5, vitamin B6, magnesium, and selenium; however, green beans are richer in vitamin K, vitamin A, and vitamin C.
- Green beans cover your daily vitamin K needs 38% more than dates.
- Green beans have 15 times less selenium than dates. Dates have 3µg of selenium, while green beans have 0.2µg.
- Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of green beans is 20.
Specific food types used in this comparison are Dates, deglet noor and Beans, snap, green, cooked, boiled, drained, without salt.
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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 | +138.9% |
| Contains more PotassiumPotassium | +349.3% |
| Contains more IronIron | +56.9% |
| Contains more CopperCopper | +261.4% |
| Contains more ZincZinc | +16% |
| Contains more PhosphorusPhosphorus | +113.8% |
| Contains more SeleniumSelenium | +1400% |
| Contains more CalciumCalcium | +12.8% |
| Contains less SodiumSodium | -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 | +107.5% |
| Contains more Vitamin B5Vitamin B5 | +695.9% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
| Contains more Vitamin CVitamin C | +2325% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +820% |
| Contains more Vitamin B1Vitamin B1 | +42.3% |
| Contains more Vitamin B2Vitamin B2 | +47% |
| Contains more Vitamin KVitamin K | +1674.1% |
| Contains more FolateFolate | +73.7% |
| Contains more CholineCholine | +168.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 47.9µg | 38% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 7.88g | 22% |
| Fiber | 8g | 3.2g | 19% |
| Copper | 0.206mg | 0.057mg | 17% |
| Potassium | 656mg | 146mg | 15% |
| Calories | 282kcal | 35kcal | 12% |
| Vitamin B5 | 0.589mg | 0.074mg | 10% |
| Vitamin C | 0.4mg | 9.7mg | 10% |
| Vitamin B6 | 0.165mg | 0.056mg | 8% |
| Magnesium | 43mg | 18mg | 6% |
| Iron | 1.02mg | 0.65mg | 5% |
| Phosphorus | 62mg | 29mg | 5% |
| Selenium | 3µg | 0.2µg | 5% |
| Folate | 19µg | 33µg | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin B3 | 1.274mg | 0.614mg | 4% |
| Vitamin E | 0.05mg | 0.46mg | 3% |
| Vitamin B2 | 0.066mg | 0.097mg | 2% |
| Choline | 6.3mg | 16.9mg | 2% |
| Vitamin B1 | 0.052mg | 0.074mg | 2% |
| Protein | 2.45g | 1.89g | 1% |
| Polyunsaturated fat | 0.019g | 0.145g | 1% |
| Manganese | 0.262mg | 0.285mg | 1% |
| Calcium | 39mg | 44mg | 1% |
| Fats | 0.39g | 0.28g | 0% |
| Net carbs | 67.03g | 4.68g | N/A |
| Sugar | 63.35g | 3.63g | N/A |
| Zinc | 0.29mg | 0.25mg | 0% |
| Sodium | 2mg | 1mg | 0% |
| Saturated fat | 0.032g | 0.064g | 0% |
| Monounsaturated fat | 0.036g | 0.011g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.043mg | 0.082mg | 0% |
| Isoleucine | 0.049mg | 0.069mg | 0% |
| Leucine | 0.084mg | 0.116mg | 0% |
| Lysine | 0.066mg | 0.091mg | 0% |
| Methionine | 0.022mg | 0.023mg | 0% |
| Phenylalanine | 0.05mg | 0.069mg | 0% |
| Valine | 0.071mg | 0.093mg | 0% |
| Histidine | 0.032mg | 0.035mg | 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:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +29.6% |
| Contains more FatsFats | +39.3% |
| Contains more CarbsCarbs | +852.2% |
| Contains more OtherOther | +119.2% |
| Contains more WaterWater | +334.6% |
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
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +227.3% |
| Contains more Poly. FatPolyunsaturated fat | +663.2% |
