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  6. Dates vs. Winged bean

Dates vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between dates and winged bean?

  • Dates are richer in vitamin B5 and vitamin B6, while winged bean is higher in copper, vitamin B1, iron, manganese, zinc, and vitamin B2.
  • Winged bean's daily need coverage for copper is 131% higher.
  • Winged bean has 5 times less vitamin B5 than dates. Dates have 0.589mg of vitamin B5, while winged bean has 0.116mg.

We used Dates, deglet noor and Winged bean tuber, raw types in this comparison.

Infographic

Dates vs Winged bean infographic
Infographic link

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.
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +79.2%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +11.9%
Contains more PhosphorusPhosphorus +37.8%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +328.6%
Contains more IronIron +96.1%
Contains more CopperCopper +572.8%
Contains more ZincZinc +379.3%
Contains more ManganeseManganese +103.1%

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.
Dates
Dates
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +407.8%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +628.8%
Contains more Vitamin B2Vitamin B2 +125.8%
Contains more Vitamin B3Vitamin B3 +28.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Dates Winged bean DV% diff.
Copper 0.206mg 1.386mg 131%
Fiber 8g 32%
Vitamin B1 0.052mg 0.379mg 27%
Fructose 19.56g 24%
Protein 2.45g 11.6g 18%
Carbs 75.03g 28.1g 16%
Manganese 0.262mg 0.532mg 12%
Iron 1.02mg 2mg 12%
Zinc 0.29mg 1.39mg 10%
Vitamin B5 0.589mg 0.116mg 9%
Vitamin B6 0.165mg 0.075mg 7%
Calories 282kcal 148kcal 7%
Vitamin B2 0.066mg 0.149mg 6%
Magnesium 43mg 24mg 5%
Selenium 3µg 0.7µg 4%
Phosphorus 62mg 45mg 2%
Potassium 656mg 586mg 2%
Vitamin K 2.7µg 2%
Vitamin B3 1.274mg 1.64mg 2%
Fats 0.39g 0.9g 1%
Polyunsaturated fat 0.019g 0.174g 1%
Saturated fat 0.032g 0.222g 1%
Choline 6.3mg 1%
Sodium 2mg 35mg 1%
Calcium 39mg 30mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 28.1g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Folate 19µg 19µg 0%
Monounsaturated fat 0.036g 0.234g 0%
Tryptophan 0.012mg 0.252mg 0%
Threonine 0.043mg 0.451mg 0%
Isoleucine 0.049mg 0.425mg 0%
Leucine 0.084mg 0.64mg 0%
Lysine 0.066mg 0.592mg 0%
Methionine 0.022mg 0.143mg 0%
Phenylalanine 0.05mg 0.451mg 0%
Valine 0.071mg 0.599mg 0%
Histidine 0.032mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more CarbsCarbs +167%
Contains more ProteinProtein +373.5%
Contains more FatsFats +130.8%
Contains more WaterWater +179.6%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +815.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.