Dates vs. Black Beans
Nutrition comparison of Dates and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and black beans:
- Both dates and black beans are high in dietary fiber and potassium.
- Black bean has more thiamin, riboflavin and folate, however, date contains more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and black bean has 67% less calories than date - date has 277 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and similar to black beans for fat. Dates has a macronutrient ratio of 2:98:0 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Black Beans | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 98% | 71% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and black bean has 78% less carbohydrates than date - date has 75g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both dates and black beans are high in dietary fiber. Date is very similar to date for dietary fiber - date has 6.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Date is high in sugar and black bean has 100% less sugar than date - date has 66.5g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 233% more protein than date - date has 1.8g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both black beans and dates are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than date - black bean has 2.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than black bean - date has 7ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than date - black bean has 0.62mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and black beans contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate, however, date contains more niacin, pantothenic acid and Vitamin B6.
| Dates | Black Beans | |
|---|---|---|
| Thiamin | 0.05 MG | 0.14 MG |
| Riboflavin | 0.06 MG | 0.12 MG |
| Niacin | 1.61 MG | 0.62 MG |
| Pantothenic acid | 0.805 MG | 0.184 MG |
| Vitamin B6 | 0.249 MG | 0.055 MG |
| Folate | 15 UG | 61 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 83% more calcium than black bean - date has 64mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 111% more iron than date - date has 0.9mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both dates and black beans are high in potassium. Date has 126% more potassium than black bean - date has 696mg of potassium per 100 grams and black bean has 308mg 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Dates g
()
|
Daily Values (%) |
Black 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 black beans contain more calories in 100 grams?Date is high in calories and black bean has 70% less calories than date - date has 277 calories in 100g and black bean has 91 calories.
Does dates or black beans have more carbohydrates?
By weight, date is high in carbohydrates and black bean has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does dates or black beans contain more calcium?
Date is a rich source of calcium and it has 80% more calcium than black bean - date has 64mg of calcium in 100 grams and black bean has 35mg of calcium.
Does dates or black beans contain more potassium?
Both dates and black beans are high in potassium. Date has 130% more potassium than black bean - date has 696mg of potassium in 100 grams and black bean has 308mg of potassium.