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.
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.
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 2:98:0 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 | 98% | 70% |
| Fat | ~ | 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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Dates 24g
(
date, pitted
)
|
Daily Values (%) |
Mung Bean 207g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 66KCAL 3% |
|
5% | calories | 988% |
|
718KCAL 36% | |
| 18G 7% |
|
5% | carbohydrates | 622% |
|
130G 52% | |
| 1.6G 6% |
|
5% | dietary fiber | >999% |
|
34G 135% | |
| 16G | 14% | sugar | 5% | 14G | |||
| 0.04G 0.1% |
|
5% | total fat | >999% |
|
2.4G 4% | |
|
|
5% | saturated fat | >999% |
|
0.72G 4% | ||
| 5% | monounsaturated fat | >999% | 0.33G | ||||
| 5% | polyunsaturated fat | >999% | 0.79G | ||||
|
|
5% | sodium | >999% |
|
31MG 2% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 1.7UG 0.2% |
|
5% | Vitamin A | 606% |
|
12UG 2% | |
|
|
5% | Vitamin C | >999% |
|
9.9MG 13% | ||
| 15MG 2% |
|
5% | calcium | >999% |
|
273MG 27% | |
| 0.22MG 1% |
|
5% | iron | >999% |
|
14MG 78% | |
| 13MG 4% |
|
5% | magnesium | >999% |
|
391MG 126% | |
| 167MG 7% |
|
5% | potassium | >999% |
|
2579MG 112% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | >999% |
|
1.3MG 117% | |
| 0.01MG 1% |
|
5% | riboflavin (Vit B2) | >999% |
|
0.48MG 44% | |
| 0.39MG 3% |
|
5% | niacin (Vit B3) | >999% |
|
4.7MG 33% | |
| 0.06MG 5% |
|
5% | Vitamin B6 | >999% |
|
0.79MG 61% | |
| 0.19MG 4% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
4MG 79% | |
| 3.6UG 1% |
|
5% | folate (Vit B9) | >999% |
|
1294UG 323% | |
|
|
5% | Vitamin E | >999% |
|
1.1MG 7% | ||
| 0.65UG 1% |
|
5% | Vitamin K | >999% |
|
19UG 21% | |
| 0.43G 1% |
|
5% | protein | >999% |
|
49G 99% | |
| 2.4MG 1% |
|
5% | choline | >999% |
|
203MG 48% | |
| 0.09MG 7% |
|
5% | copper | >999% |
|
1.9MG 162% | |
| 0.07MG 4% |
|
5% | manganese | >999% |
|
2.1MG 119% | |
| 15MG 2% |
|
5% | phosphorus | >999% |
|
760MG 109% | |
|
|
5% | selenium | >999% |
|
17UG 31% | ||
| 0.11MG 1% |
|
5% | zinc | >999% |
|
5.5MG 69% | |
| 5.1G | 5% | Water | 273% | 19G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does dates or mung bean contain more calories in 100 grams?Both dates and mung bean are high in calories. Mung bean has 30% more calories than date - date has 277 calories in 100g and mung bean has 347 calories.
Does dates or mung bean have more carbohydrates?
By weight, both dates and mung bean are high in carbohydrates. date has 20% more carbohydrates than mung bean - date has 75g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does dates or mung bean contain more calcium?
Both dates and mung bean are high in calcium. Mung bean has 110% more calcium than date - date has 64mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does dates or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 650% more iron than date - date has 0.9mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does dates or mung bean contain more potassium?
Both dates and mung bean are high in potassium. Mung bean has 80% more potassium than date - date has 696mg of potassium in 100 grams and mung bean has 1246mg of potassium.