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  6. Lima beans vs. Dates

Lima beans vs. Dates — In-Depth Nutrition Comparison

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How are lima beans and dates different?

  • Lima beans are higher in iron, folate, manganese, vitamin B1, phosphorus, and zinc; however, dates are richer in vitamin B3.
  • Daily need coverage for iron for lima beans is 17% higher.
  • Lima beans contain 5 times more choline than dates. While lima beans contain 32.5mg of choline, dates contain only 6.3mg.

Lima beans, large, mature seeds, cooked, boiled, without salt and Dates, deglet noor are the varieties used in this article.

Infographic

Lima beans vs Dates 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Dates
Dates
2
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%
Contains more IronIron +134.3%
Contains more CopperCopper +14.1%
Contains more ZincZinc +227.6%
Contains more PhosphorusPhosphorus +79%
Contains more ManganeseManganese +96.9%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +29.1%
~equal in Magnesium ~43mg
~equal in Sodium ~2mg

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.
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% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Dates
Dates
5
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%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +209.6%
Contains more FolateFolate +336.8%
Contains more CholineCholine +415.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +202.6%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin KVitamin K +35%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Dates DV% diff.
Fructose 19.56g 24%
Carbs 20.88g 75.03g 18%
Iron 2.39mg 1.02mg 17%
Folate 83µg 19µg 16%
Protein 7.8g 2.45g 11%
Manganese 0.516mg 0.262mg 11%
Vitamin B1 0.161mg 0.052mg 9%
Calories 115kcal 282kcal 8%
Phosphorus 111mg 62mg 7%
Zinc 0.95mg 0.29mg 6%
Vitamin B3 0.421mg 1.274mg 5%
Choline 32.5mg 6.3mg 5%
Potassium 508mg 656mg 4%
Fiber 7g 8g 4%
Copper 0.235mg 0.206mg 3%
Vitamin B5 0.422mg 0.589mg 3%
Selenium 4.5µg 3µg 3%
Calcium 17mg 39mg 2%
Polyunsaturated fat 0.171g 0.019g 1%
Vitamin K 2µg 2.7µg 1%
Vitamin B2 0.055mg 0.066mg 1%
Vitamin E 0.18mg 0.05mg 1%
Fats 0.38g 0.39g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 13.88g 67.03g N/A
Magnesium 43mg 43mg 0%
Sugar 2.9g 63.35g N/A
Sodium 2mg 2mg 0%
Vitamin B6 0.161mg 0.165mg 0%
Saturated fat 0.089g 0.032g 0%
Monounsaturated fat 0.034g 0.036g 0%
Tryptophan 0.092mg 0.012mg 0%
Threonine 0.337mg 0.043mg 0%
Isoleucine 0.411mg 0.049mg 0%
Leucine 0.673mg 0.084mg 0%
Lysine 0.523mg 0.066mg 0%
Methionine 0.099mg 0.022mg 0%
Phenylalanine 0.449mg 0.05mg 0%
Valine 0.469mg 0.071mg 0%
Histidine 0.238mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +218.4%
Contains more WaterWater +239.9%
Contains more CarbsCarbs +259.3%
Contains more OtherOther +39.1%
~equal in Fats ~0.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Poly. FatPolyunsaturated fat +800%
Contains less Sat. FatSaturated fat -64%
~equal in Monounsaturated fat ~0.036g

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.