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.
Detailed nutritional comparison of dates and white beans 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of White Beans src

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 2:97:1 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 97% 73%
Fat 1% 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 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 White Beans .

Note: The specific food items compared are: Dates (Dates, medjool) and White Beans (Beans, white, mature seeds, canned) .

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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.