Dates vs. White Beans
Nutrition comparison of Dates and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and white beans:
- Both dates and white beans are high in calcium, calories, dietary fiber and potassium.
- Date has more niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate.
- White bean is a great source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and white beans are high in calories. Date has 143% more calories than white bean - date has 277 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and similar to white beans for fat. Dates has a macronutrient ratio of 2:98:0 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | White Beans | |
|---|---|---|
| Protein | 2% | 25% |
| Carbohydrates | 98% | 73% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and white bean has 72% less carbohydrates than date - date has 75g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both dates and white beans are high in dietary fiber. Date has 40% more dietary fiber than white bean - date has 6.7g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Date is high in sugar and white bean has 100% less sugar than date - date has 66.5g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 301% more protein than date - date has 1.8g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both white beans and dates are low in saturated fat - white bean has 0.07g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than white bean - date has 7ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bean has more Vitamin E than date - white bean has 0.79mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and white beans contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate. Both dates and white beans contain significant amounts of thiamin and riboflavin.
| Dates | White Beans | |
|---|---|---|
| Thiamin | 0.05 MG | 0.096 MG |
| Riboflavin | 0.06 MG | 0.037 MG |
| Niacin | 1.61 MG | 0.113 MG |
| Pantothenic acid | 0.805 MG | 0.185 MG |
| Vitamin B6 | 0.249 MG | 0.075 MG |
| Folate | 15 UG | 65 UG |
Minerals
calcium
Both dates and white beans are high in calcium. White bean has 14% more calcium than date - date has 64mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 232% more iron than date - date has 0.9mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both dates and white beans are high in potassium. Date has 53% more potassium than white bean - date has 696mg of potassium per 100 grams and white bean has 454mg of potassium.
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 White Beans (Beans, white, mature seeds, canned) .
Dates g
()
|
Daily Values (%) |
White Beans 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 white beans contain more calories in 100 grams?Both dates and white beans are high in calories. Date has 140% more calories than white bean - date has 277 calories in 100g and white bean has 114 calories.
Does dates or white beans have more carbohydrates?
By weight, date is high in carbohydrates and white bean has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does dates or white beans contain more calcium?
Both dates and white beans are high in calcium. White bean has 10% more calcium than date - date has 64mg of calcium in 100 grams and white bean has 73mg of calcium.
Does dates or white beans contain more potassium?
Both dates and white beans are high in potassium. Date has 50% more potassium than white bean - date has 696mg of potassium in 100 grams and white bean has 454mg of potassium.