Dates vs. Jelly bean — In-Depth Nutrition Comparison
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A recap on differences between dates and jelly bean
- Dates are higher than jelly bean in fiber, copper, potassium, vitamin B6, vitamin B5, iron, manganese, magnesium, phosphorus, and vitamin B3.
- Dates cover your daily fiber needs 31% more than jelly bean.
- Dates contain 159 times more vitamin B3 than jelly bean. While dates contain 1.274mg of vitamin B3, jelly bean contains only 0.008mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Dates, deglet noor and Candies, jellybeans.
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 more MagnesiumMagnesium | +2050% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +1673% |
| Contains more IronIron | +684.6% |
| Contains more CopperCopper | +635.7% |
| Contains more ZincZinc | +480% |
| Contains more PhosphorusPhosphorus | +1450% |
| Contains less SodiumSodium | -96% |
| Contains more ManganeseManganese | +648.6% |
| Contains more SeleniumSelenium | +172.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1200% |
| Contains more Vitamin B2Vitamin B2 | +500% |
| Contains more Vitamin B3Vitamin B3 | +15825% |
| Contains more Vitamin B5Vitamin B5 | +6444.4% |
| Contains more Vitamin B6Vitamin B6 | +4025% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
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:
0 g
Fats:
0.05 g
Carbs:
93.55 g
Water:
6.3 g
Other:
0.1 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +680% |
| Contains more WaterWater | +225.9% |
| Contains more OtherOther | +1500% |
| Contains more CarbsCarbs | +24.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8g | 0.2g | 31% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 0.028mg | 20% |
| Potassium | 656mg | 37mg | 18% |
| Vitamin B6 | 0.165mg | 0.004mg | 12% |
| Vitamin B5 | 0.589mg | 0.009mg | 12% |
| Iron | 1.02mg | 0.13mg | 11% |
| Magnesium | 43mg | 2mg | 10% |
| Manganese | 0.262mg | 0.035mg | 10% |
| Phosphorus | 62mg | 4mg | 8% |
| Vitamin B3 | 1.274mg | 0.008mg | 8% |
| Carbs | 75.03g | 93.55g | 6% |
| Folate | 19µg | 0µg | 5% |
| Protein | 2.45g | 0g | 5% |
| Calories | 282kcal | 375kcal | 5% |
| Vitamin B2 | 0.066mg | 0.011mg | 4% |
| Calcium | 39mg | 3mg | 4% |
| Vitamin B1 | 0.052mg | 0.004mg | 4% |
| Selenium | 3µg | 1.1µg | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Sodium | 2mg | 50mg | 2% |
| Zinc | 0.29mg | 0.05mg | 2% |
| Fats | 0.39g | 0.05g | 1% |
| Choline | 6.3mg | 0mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 93.35g | N/A |
| Sugar | 63.35g | 70g | N/A |
| Vitamin E | 0.05mg | 0mg | 0% |
| Saturated fat | 0.032g | 0g | 0% |
| Monounsaturated fat | 0.036g | 0g | 0% |
| Polyunsaturated fat | 0.019g | 0g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
0%
Minerals Daily Need Coverage Score
29%
4%
Comparison summary
Which food is lower in Saturated fat?
Jelly bean is lower in Saturated fat (difference - 0.032g)
Which food is lower in Sugar?
Dates is lower in Sugar (difference - 6.65g)
Which food contains less Sodium?
Dates contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2)