Refried beans vs. Dates — In-Depth Nutrition Comparison
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Significant differences between refried beans and dates
- Refried beans have more vitamin C, iron, and selenium; however, dates are richer in fiber, potassium, copper, vitamin B5, and vitamin B3.
- Dates cover your daily fiber needs 17% more than refried beans.
- Dates have 185 times less sodium than refried beans. Refried beans have 370mg of sodium, while dates have 2mg.
Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Dates, deglet noor.
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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 IronIron | +41.2% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +48.4% |
| Contains more SeleniumSelenium | +93.3% |
| Contains more MagnesiumMagnesium | +22.9% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +105.6% |
| Contains more CopperCopper | +59.7% |
| Contains less SodiumSodium | -99.5% |
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 CVitamin C | +1400% |
| Contains more Vitamin EVitamin E | +80% |
| Contains more Vitamin B1Vitamin B1 | +46.2% |
| Contains more Vitamin B2Vitamin B2 | +19.7% |
| Contains more CholineCholine | +236.5% |
| Contains more Vitamin B3Vitamin B3 | +247.1% |
| Contains more Vitamin B5Vitamin B5 | +211.6% |
| Contains more Vitamin B6Vitamin B6 | +60.2% |
| Contains more Vitamin KVitamin K | +28.6% |
| Contains more FolateFolate | +72.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +103.3% |
| Contains more FatsFats | +415.4% |
| Contains more WaterWater | +278.7% |
| Contains more CarbsCarbs | +453.7% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +1569.4% |
| Contains more Poly. FatPolyunsaturated fat | +2757.9% |
| Contains less Sat. FatSaturated fat | -94.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +4314.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 0g | 19.56g | 24% |
| Histidine | 153mg | 0.032mg | 22% |
| Carbs | 13.55g | 75.03g | 20% |
| Fiber | 3.7g | 8g | 17% |
| Sodium | 370mg | 2mg | 16% |
| Calories | 90kcal | 282kcal | 10% |
| Potassium | 319mg | 656mg | 10% |
| Copper | 0.129mg | 0.206mg | 9% |
| Vitamin B5 | 0.189mg | 0.589mg | 8% |
| Vitamin C | 6mg | 0.4mg | 6% |
| Vitamin B3 | 0.367mg | 1.274mg | 6% |
| Iron | 1.44mg | 1.02mg | 5% |
| Vitamin B6 | 0.103mg | 0.165mg | 5% |
| Selenium | 5.8µg | 3µg | 5% |
| Protein | 4.98g | 2.45g | 5% |
| Phosphorus | 92mg | 62mg | 4% |
| Polyunsaturated fat | 0.543g | 0.019g | 3% |
| Saturated fat | 0.631g | 0.032g | 3% |
| Zinc | 0.58mg | 0.29mg | 3% |
| Starch | 7.43g | 3% | |
| Choline | 21.2mg | 6.3mg | 3% |
| Folate | 11µg | 19µg | 2% |
| Fats | 2.01g | 0.39g | 2% |
| Magnesium | 35mg | 43mg | 2% |
| Vitamin B1 | 0.076mg | 0.052mg | 2% |
| Manganese | 0.289mg | 0.262mg | 1% |
| Vitamin K | 2.1µg | 2.7µg | 1% |
| Monounsaturated fat | 0.601g | 0.036g | 1% |
| Calcium | 29mg | 39mg | 1% |
| Vitamin B2 | 0.079mg | 0.066mg | 1% |
| Net carbs | 9.85g | 67.03g | N/A |
| Sugar | 0.54g | 63.35g | N/A |
| Vitamin E | 0.09mg | 0.05mg | 0% |
| Trans fat | 0.016g | 0g | N/A |
| Tryptophan | 0.065mg | 0.012mg | 0% |
| Threonine | 0.231mg | 0.043mg | 0% |
| Isoleucine | 0.242mg | 0.049mg | 0% |
| Leucine | 0.438mg | 0.084mg | 0% |
| Lysine | 0.377mg | 0.066mg | 0% |
| Methionine | 0.083mg | 0.022mg | 0% |
| Phenylalanine | 0.297mg | 0.05mg | 0% |
| Valine | 0.287mg | 0.071mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.36g | N/A |
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
10%
12%
Minerals Daily Need Coverage Score
33%
29%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 62.81g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 4)
Which food is cheaper?
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.599g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.