Dates vs. Refried beans — In-Depth Nutrition Comparison
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Significant differences between dates and refried beans
- Dates have more fiber, potassium, copper, vitamin B5, and vitamin B3; however, refried beans are richer in vitamin C, iron, and selenium.
- Dates cover your daily fiber needs 17% more than refried beans.
- Refried beans have 3 times less vitamin B3 than dates. Dates have 1.274mg of vitamin B3, while refried beans have 0.367mg.
- Dates contain less sodium.
Specific food types used in this comparison are Dates, deglet noor and Refried beans, canned, traditional style (includes USDA commodity).
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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 | +22.9% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +105.6% |
| Contains more CopperCopper | +59.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more IronIron | +41.2% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +48.4% |
| Contains more ManganeseManganese | +10.3% |
| Contains more SeleniumSelenium | +93.3% |
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 | +247.1% |
| Contains more Vitamin B5Vitamin B5 | +211.6% |
| Contains more Vitamin B6Vitamin B6 | +60.2% |
| Contains more Vitamin KVitamin K | +28.6% |
| Contains more FolateFolate | +72.7% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin EVitamin E | +80% |
| Contains more Vitamin B1Vitamin B1 | +46.2% |
| Contains more Vitamin B2Vitamin B2 | +19.7% |
| Contains more CholineCholine | +236.5% |
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:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more CarbsCarbs | +453.7% |
| Contains more ProteinProtein | +103.3% |
| Contains more FatsFats | +415.4% |
| Contains more WaterWater | +278.7% |
~equal in
Other
~1.71g
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
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -94.9% |
| Contains more Mono. FatMonounsaturated fat | +1569.4% |
| Contains more Poly. FatPolyunsaturated fat | +2757.9% |
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:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +4314.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 19.56g | 0g | 24% |
| Histidine | 0.032mg | 153mg | 22% |
| Carbs | 75.03g | 13.55g | 20% |
| Fiber | 8g | 3.7g | 17% |
| Sodium | 2mg | 370mg | 16% |
| Calories | 282kcal | 90kcal | 10% |
| Potassium | 656mg | 319mg | 10% |
| Copper | 0.206mg | 0.129mg | 9% |
| Vitamin B5 | 0.589mg | 0.189mg | 8% |
| Vitamin C | 0.4mg | 6mg | 6% |
| Vitamin B3 | 1.274mg | 0.367mg | 6% |
| Iron | 1.02mg | 1.44mg | 5% |
| Vitamin B6 | 0.165mg | 0.103mg | 5% |
| Selenium | 3µg | 5.8µg | 5% |
| Protein | 2.45g | 4.98g | 5% |
| Phosphorus | 62mg | 92mg | 4% |
| Polyunsaturated fat | 0.019g | 0.543g | 3% |
| Saturated fat | 0.032g | 0.631g | 3% |
| Zinc | 0.29mg | 0.58mg | 3% |
| Starch | 7.43g | 3% | |
| Choline | 6.3mg | 21.2mg | 3% |
| Folate | 19µg | 11µg | 2% |
| Fats | 0.39g | 2.01g | 2% |
| Magnesium | 43mg | 35mg | 2% |
| Vitamin B1 | 0.052mg | 0.076mg | 2% |
| Manganese | 0.262mg | 0.289mg | 1% |
| Vitamin K | 2.7µg | 2.1µg | 1% |
| Monounsaturated fat | 0.036g | 0.601g | 1% |
| Calcium | 39mg | 29mg | 1% |
| Vitamin B2 | 0.066mg | 0.079mg | 1% |
| Net carbs | 67.03g | 9.85g | N/A |
| Sugar | 63.35g | 0.54g | N/A |
| Vitamin E | 0.05mg | 0.09mg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.012mg | 0.065mg | 0% |
| Threonine | 0.043mg | 0.231mg | 0% |
| Isoleucine | 0.049mg | 0.242mg | 0% |
| Leucine | 0.084mg | 0.438mg | 0% |
| Lysine | 0.066mg | 0.377mg | 0% |
| Methionine | 0.022mg | 0.083mg | 0% |
| Phenylalanine | 0.05mg | 0.297mg | 0% |
| Valine | 0.071mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 0.36g | N/A |
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%
10%
Minerals Daily Need Coverage Score
29%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 62.81g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 4)
Which food is cheaper?
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.599g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.