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 | +∞% |
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% |
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% |
