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  6. Mung bean vs. Dates

Mung bean vs. Dates — In-Depth Nutrition Comparison

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What are the differences between Mung bean and Dates ?

  • Mung bean is richer than Dates in Folate, Copper, Iron, Vitamin B1, Phosphorus, Magnesium, Manganese, Fiber, Vitamin B5, and Zinc.
  • Mung bean's daily need coverage for Folate is 152% more.
  • Mung bean has 12 times more Vitamin B1 than Dates . While Mung bean has 0.621mg of Vitamin B1, Dates have only 0.052mg.

We used Mung beans, mature seeds, raw and Dates, deglet noor types in this article.

Infographic

Mung bean vs Dates 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.
Mung bean
Mung bean
9
:
1
Dates
Dates
Contains more Calcium +238.5%
Contains more Iron +560.8%
Contains more Magnesium +339.5%
Contains more Phosphorus +491.9%
Contains more Potassium +89.9%
Contains more Zinc +824.1%
Contains more Copper +356.8%
Contains more Manganese +295%
Contains more Selenium +173.3%
Contains less Sodium -86.7%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +238.5%
Contains more Iron +560.8%
Contains more Magnesium +339.5%
Contains more Phosphorus +491.9%
Contains more Potassium +89.9%
Contains more Zinc +824.1%
Contains more Copper +356.8%
Contains more Manganese +295%
Contains more Selenium +173.3%
Contains less Sodium -86.7%

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.
Mung bean
Mung bean
10
:
0
Dates
Dates
Contains more Vitamin A +1040%
Contains more Vitamin E +920%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +1094.2%
Contains more Vitamin B2 +253%
Contains more Vitamin B3 +76.7%
Contains more Vitamin B5 +224.3%
Contains more Vitamin B6 +131.5%
Contains more Folate +3189.5%
Contains more Vitamin K +233.3%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +1040%
Contains more Vitamin E +920%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +1094.2%
Contains more Vitamin B2 +253%
Contains more Vitamin B3 +76.7%
Contains more Vitamin B5 +224.3%
Contains more Vitamin B6 +131.5%
Contains more Folate +3189.5%
Contains more Vitamin K +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
3
:
2
Dates
Dates
Contains more Protein +873.9%
Contains more Fats +194.9%
Contains more Other +107.5%
Contains more Carbs +19.8%
Contains more Water +126.9%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Dates
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 Protein +873.9%
Contains more Fats +194.9%
Contains more Other +107.5%
Contains more Carbs +19.8%
Contains more Water +126.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +347.2%
Contains more Polyunsaturated fat +1921.1%
Contains less Saturated Fat -90.8%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +347.2%
Contains more Polyunsaturated fat +1921.1%
Contains less Saturated Fat -90.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Dates Opinion
Net carbs 46.32g 67.03g Dates
Protein 23.86g 2.45g Mung bean
Fats 1.15g 0.39g Mung bean
Carbs 62.62g 75.03g Dates
Calories 347kcal 282kcal Mung bean
Fructose 19.56g Dates
Sugar 6.6g 63.35g Mung bean
Fiber 16.3g 8g Mung bean
Calcium 132mg 39mg Mung bean
Iron 6.74mg 1.02mg Mung bean
Magnesium 189mg 43mg Mung bean
Phosphorus 367mg 62mg Mung bean
Potassium 1246mg 656mg Mung bean
Sodium 15mg 2mg Dates
Zinc 2.68mg 0.29mg Mung bean
Copper 0.941mg 0.206mg Mung bean
Manganese 1.035mg 0.262mg Mung bean
Selenium 8.2µg 3µg Mung bean
Vitamin A 114IU 10IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.05mg Mung bean
Vitamin C 4.8mg 0.4mg Mung bean
Vitamin B1 0.621mg 0.052mg Mung bean
Vitamin B2 0.233mg 0.066mg Mung bean
Vitamin B3 2.251mg 1.274mg Mung bean
Vitamin B5 1.91mg 0.589mg Mung bean
Vitamin B6 0.382mg 0.165mg Mung bean
Folate 625µg 19µg Mung bean
Vitamin K 9µg 2.7µg Mung bean
Tryptophan 0.26mg 0.012mg Mung bean
Threonine 0.782mg 0.043mg Mung bean
Isoleucine 1.008mg 0.049mg Mung bean
Leucine 1.847mg 0.084mg Mung bean
Lysine 1.664mg 0.066mg Mung bean
Methionine 0.286mg 0.022mg Mung bean
Phenylalanine 1.443mg 0.05mg Mung bean
Valine 1.237mg 0.071mg Mung bean
Histidine 0.695mg 0.032mg Mung bean
Saturated Fat 0.348g 0.032g Dates
Monounsaturated Fat 0.161g 0.036g Mung bean
Polyunsaturated fat 0.384g 0.019g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
82%
Mung bean
12%
Dates
Minerals Daily Need Coverage Score
126%
Mung bean
29%
Dates

Comparison summary

Which food is lower in Sugar?
Mung bean
Mung bean is lower in Sugar (difference - 56.75g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.316g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.