Dates vs. Mung Bean

Nutrition comparison of Dates and Mung Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of dates versus mung bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in dates and mung bean:

  • Both dates and mung bean are high in calcium, calories, carbohydrates, dietary fiber and potassium.
  • Mung bean has more thiamin, riboflavin, pantothenic acid and folate.
  • Mung bean is an excellent source of iron and protein.
Detailed nutritional comparison of dates and mung bean is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Mung Bean src

Calories and Carbs

calories

Both dates and mung bean are high in calories. Mung bean has 25% more calories than date - date has 277 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and similar to mung bean for fat. Dates has a macronutrient ratio of 2:97:1 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Mung Bean
Protein 2% 27%
Carbohydrates 97% 70%
Fat 1% 3%
Alcohol ~ ~

carbohydrates

Both dates and mung bean are high in carbohydrates. Date has 20% more carbohydrates than mung bean - date has 75g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both dates and mung bean are high in dietary fiber. Mung bean has 143% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Date is high in sugar and mung bean has 90% less sugar than date - date has 66.5g of sugar per 100 grams and mung bean has 6.6g of sugar.



Protein

protein

Mung bean is an excellent source of protein and it has 12 times more protein than date - date has 1.8g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both mung bean and dates are low in saturated fat - mung bean has 0.35g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Mung bean has more Vitamin C than date - mung bean has 4.8mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Dates and mung bean contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Mung bean has more Vitamin E than date - mung bean has 0.51mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and mung bean contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

Mung bean has more thiamin, riboflavin, pantothenic acid and folate. Both dates and mung bean contain significant amounts of niacin and Vitamin B6.

Dates Mung Bean
Thiamin 0.05 MG 0.621 MG
Riboflavin 0.06 MG 0.233 MG
Niacin 1.61 MG 2.251 MG
Pantothenic acid 0.805 MG 1.91 MG
Vitamin B6 0.249 MG 0.382 MG
Folate 15 UG 625 UG

Minerals

calcium

Both dates and mung bean are high in calcium. Mung bean has 106% more calcium than date - date has 64mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has 649% more iron than date - date has 0.9mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both dates and mung bean are high in potassium. Mung bean has 79% more potassium than date - date has 696mg of potassium per 100 grams and mung bean has 1246mg 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, both dates and mung bean contain significant amounts of beta-carotene.

Dates Mung Bean
beta-carotene 89 UG 68 UG
lutein + zeaxanthin 23 UG ~



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Mung Bean .

Note: The specific food items compared are: Dates (Dates, medjool) and Mung Bean (Mung beans, mature seeds, raw) .

Dates g

()
Daily Values (%)

Mung Bean g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food