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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.

Infographic

Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Dates
5
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 +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%
~equal in Manganese ~0.262mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
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
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
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
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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dates
4
38% 31% 31%
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.
Refried beans Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Dates 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?

ok
ok
is better in case of low diet
Refried beans Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Refried beans
12%
Dates
Minerals Daily Need Coverage Score
33%
Refried beans
29%
Dates

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 62.81g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 4)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Dates
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.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.