Dates vs. Soup beans — In-Depth Nutrition Comparison
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The main differences between dates and soup beans
- Dates are richer in potassium, fiber, vitamin B5, vitamin B6, magnesium, and copper, yet soup beans are richer in vitamin A and selenium.
- Daily need coverage for vitamin A for soup beans is 32% higher.
- Dates contain 15 times more vitamin B5 than soup beans. Dates contain 0.589mg of vitamin B5, while soup beans contain 0.04mg.
- Dates contain less saturated fat.
- Dates have a lower glycemic index than soup beans.
Food types used in this article are Dates, deglet noor and Soup, bean with ham, canned, chunky, ready-to-serve.
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 | +126.3% |
| Contains more CalciumCalcium | +21.9% |
| Contains more PotassiumPotassium | +274.9% |
| Contains more CopperCopper | +28.8% |
| Contains less SodiumSodium | -99.5% |
| Contains more IronIron | +30.4% |
| Contains more ZincZinc | +51.7% |
| Contains more ManganeseManganese | +10.7% |
| Contains more SeleniumSelenium | +130% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +82% |
| Contains more Vitamin B5Vitamin B5 | +1372.5% |
| Contains more Vitamin B6Vitamin B6 | +230% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +58.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +572.3% |
| Contains more ProteinProtein | +111.8% |
| Contains more FatsFats | +797.4% |
| Contains more WaterWater | +283% |
~equal in
Other
~1.52g
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +4288.9% |
| Contains more Poly. FatPolyunsaturated fat | +1952.6% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 11.16g | 21% |
| Sodium | 2mg | 400mg | 17% |
| Potassium | 656mg | 175mg | 14% |
| Fiber | 8g | 4.6g | 14% |
| Vitamin B5 | 0.589mg | 0.04mg | 11% |
| Vitamin B6 | 0.165mg | 0.05mg | 9% |
| Vitamin A | 0µg | 81µg | 9% |
| Calories | 282kcal | 95kcal | 9% |
| Selenium | 3µg | 6.9µg | 7% |
| Saturated fat | 0.032g | 1.37g | 6% |
| Magnesium | 43mg | 19mg | 6% |
| Fats | 0.39g | 3.5g | 5% |
| Copper | 0.206mg | 0.16mg | 5% |
| Protein | 2.45g | 5.19g | 5% |
| Monounsaturated fat | 0.036g | 1.58g | 4% |
| Iron | 1.02mg | 1.33mg | 4% |
| Vitamin B3 | 1.274mg | 0.7mg | 4% |
| Cholesterol | 0mg | 9mg | 3% |
| Polyunsaturated fat | 0.019g | 0.39g | 2% |
| Folate | 19µg | 12µg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 0.4mg | 1.8mg | 2% |
| Calcium | 39mg | 32mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin B1 | 0.052mg | 0.06mg | 1% |
| Manganese | 0.262mg | 0.29mg | 1% |
| Zinc | 0.29mg | 0.44mg | 1% |
| Net carbs | 67.03g | 6.56g | N/A |
| Sugar | 63.35g | N/A | |
| Phosphorus | 62mg | 59mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B2 | 0.066mg | 0.06mg | 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%
8%
Minerals Daily Need Coverage Score
29%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Soup beans is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.338g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
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.