Dates vs. Bean Sprouts
Nutrition comparison of Dates and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and bean sprouts:
- Bean sprout has more riboflavin and folate, however, date contains more niacin and Vitamin B6.
- Bean sprout is a great source of Vitamin C.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and bean sprout has 89% less calories than date - date has 277 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to bean sprouts per calorie. Dates has a macronutrient ratio of 2:98:0 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Bean Sprouts | |
|---|---|---|
| Protein | 2% | 33% |
| Carbohydrates | 98% | 63% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and bean sprout has 92% less carbohydrates than date - date has 75g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 272% more dietary fiber than bean sprout - date has 6.7g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Date is high in sugar and bean sprout has 94% less sugar than date - date has 66.5g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Dates and bean sprouts contain similar amounts of protein - date has 1.8g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both bean sprouts and dates are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than date - bean sprout has 13.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and bean sprouts contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and bean sprout has 1ug of Vitamin A.
Vitamin E
Bean sprouts and dates contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Bean sprout has 11 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and bean sprout has 33ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin and folate, however, date contains more niacin and Vitamin B6. Both dates and bean sprouts contain significant amounts of thiamin and pantothenic acid.
| Dates | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.05 MG | 0.084 MG |
| Riboflavin | 0.06 MG | 0.124 MG |
| Niacin | 1.61 MG | 0.749 MG |
| Pantothenic acid | 0.805 MG | 0.38 MG |
| Vitamin B6 | 0.249 MG | 0.088 MG |
| Folate | 15 UG | 61 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 392% more calcium than bean sprout - date has 64mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Dates and bean sprouts contain similar amounts of iron - date has 0.9mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Date is an excellent source of potassium and it has 367% more potassium than bean sprout - date has 696mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Dates | Bean Sprouts | |
|---|---|---|
| beta-carotene | 89 UG | 6 UG |
| lutein + zeaxanthin | 23 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Dates (Dates, medjool) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Dates g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or bean sprouts contain more calories in 100 grams?Date is high in calories and bean sprout has 90% less calories than date - date has 277 calories in 100g and bean sprout has 30 calories.
Is dates or bean sprouts better for protein?
Dates and bean sprouts contain similar amounts of protein - date has 1.8g of protein per 100 grams and bean sprout has 3g of protein.
Does dates or bean sprouts have more carbohydrates?
By weight, date is high in carbohydrates and bean sprout has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does dates or bean sprouts contain more calcium?
Date is a rich source of calcium and it has 390% more calcium than bean sprout - date has 64mg of calcium in 100 grams and bean sprout has 13mg of calcium.
Does dates or bean sprouts contain more potassium?
Date is a rich source of potassium and it has 370% more potassium than bean sprout - date has 696mg of potassium in 100 grams and bean sprout has 149mg of potassium.