Dates vs. Green bean raw — In-Depth Nutrition Comparison
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How are dates and green bean raw different?
- Dates are higher in fiber, copper, potassium, and vitamin B5; however, green bean raw is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for green bean raw is 34% higher.
- Dates contain 3 times more potassium than green bean raw. While dates contain 656mg of potassium, green bean raw contains only 211mg.
- Green bean raw has a lower glycemic index (20) than dates (42).
Dates, deglet noor and Beans, snap, green, raw are the varieties used in this article.
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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 | +72% |
| Contains more PotassiumPotassium | +210.9% |
| Contains more CopperCopper | +198.6% |
| Contains more ZincZinc | +20.8% |
| Contains more PhosphorusPhosphorus | +63.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +21.3% |
| Contains more SeleniumSelenium | +400% |
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 | +73.6% |
| Contains more Vitamin B5Vitamin B5 | +161.8% |
| Contains more Vitamin B6Vitamin B6 | +17% |
| Contains more Vitamin CVitamin C | +2950% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +720% |
| Contains more Vitamin B1Vitamin B1 | +57.7% |
| Contains more Vitamin B2Vitamin B2 | +57.6% |
| Contains more Vitamin KVitamin K | +1492.6% |
| Contains more FolateFolate | +73.7% |
| Contains more CholineCholine | +142.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 43µg | 34% |
| Fructose | 19.56g | 1.39g | 23% |
| Carbs | 75.03g | 6.97g | 23% |
| Fiber | 8g | 2.7g | 21% |
| Copper | 0.206mg | 0.069mg | 15% |
| Potassium | 656mg | 211mg | 13% |
| Calories | 282kcal | 31kcal | 13% |
| Vitamin C | 0.4mg | 12.2mg | 13% |
| Vitamin B5 | 0.589mg | 0.225mg | 7% |
| Vitamin A | 0µg | 35µg | 4% |
| Folate | 19µg | 33µg | 4% |
| Magnesium | 43mg | 25mg | 4% |
| Selenium | 3µg | 0.6µg | 4% |
| Vitamin B3 | 1.274mg | 0.734mg | 3% |
| Vitamin B2 | 0.066mg | 0.104mg | 3% |
| Vitamin B1 | 0.052mg | 0.082mg | 3% |
| Phosphorus | 62mg | 38mg | 3% |
| Vitamin E | 0.05mg | 0.41mg | 2% |
| Manganese | 0.262mg | 0.216mg | 2% |
| Vitamin B6 | 0.165mg | 0.141mg | 2% |
| Choline | 6.3mg | 15.3mg | 2% |
| Polyunsaturated fat | 0.019g | 0.113g | 1% |
| Protein | 2.45g | 1.83g | 1% |
| Fats | 0.39g | 0.22g | 0% |
| Net carbs | 67.03g | 4.27g | N/A |
| Calcium | 39mg | 37mg | 0% |
| Iron | 1.02mg | 1.03mg | 0% |
| Sugar | 63.35g | 3.26g | N/A |
| Zinc | 0.29mg | 0.24mg | 0% |
| Starch | 0.88g | 0% | |
| Sodium | 2mg | 6mg | 0% |
| Saturated fat | 0.032g | 0.05g | 0% |
| Monounsaturated fat | 0.036g | 0.01g | 0% |
| Tryptophan | 0.012mg | 0.019mg | 0% |
| Threonine | 0.043mg | 0.079mg | 0% |
| Isoleucine | 0.049mg | 0.066mg | 0% |
| Leucine | 0.084mg | 0.112mg | 0% |
| Lysine | 0.066mg | 0.088mg | 0% |
| Methionine | 0.022mg | 0.022mg | 0% |
| Phenylalanine | 0.05mg | 0.067mg | 0% |
| Valine | 0.071mg | 0.09mg | 0% |
| Histidine | 0.032mg | 0.034mg | 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:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
| Contains more ProteinProtein | +33.9% |
| Contains more FatsFats | +77.3% |
| Contains more CarbsCarbs | +976.5% |
| Contains more OtherOther | +142.4% |
| Contains more WaterWater | +339.9% |
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
0.05 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains less Sat. FatSaturated fat | -36% |
| Contains more Mono. FatMonounsaturated fat | +260% |
| Contains more Poly. FatPolyunsaturated fat | +494.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Starch:
0.88 g
Sucrose:
0.36 g
Glucose:
1.51 g
Fructose:
1.39 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +6522.2% |
| Contains more GlucoseGlucose | +1215.9% |
| Contains more FructoseFructose | +1307.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g