Dates vs. Kidney Beans
Nutrition comparison of Dates and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and kidney beans:
- Both dates and kidney beans are high in calcium, calories, dietary fiber and potassium.
- Date has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Kidney bean is a great source of protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and kidney beans are high in calories. Date has 129% more calories than kidney bean - date has 277 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to kidney beans per calorie. Dates has a macronutrient ratio of 2:98:0 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Kidney Beans | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 98% | 67% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and kidney bean has 72% less carbohydrates than date - date has 75g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both dates and kidney beans are high in dietary fiber. Date has 12% more dietary fiber than kidney bean - date has 6.7g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Date is high in sugar and kidney bean has less sugar than date - date has 66.5g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 349% more protein than date - date has 1.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both kidney beans and dates are low in saturated fat - kidney bean has 0.33g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and dates contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than kidney bean - date has 7ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kidney beans and dates contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and kidney beans contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and kidney beans contain significant amounts of thiamin and folate.
| Dates | Kidney Beans | |
|---|---|---|
| Thiamin | 0.05 MG | 0.06 MG |
| Riboflavin | 0.06 MG | 0.015 MG |
| Niacin | 1.61 MG | 0.417 MG |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | 0.113 MG |
| Folate | 15 UG | 23 UG |
Minerals
calcium
Both dates and kidney beans are high in calcium. Date has a little more calcium (10%) than kidney bean by weight - date has 64mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 67% more iron than date - date has 0.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both dates and kidney beans are high in potassium. Date has 178% more potassium than kidney bean - date has 696mg of potassium per 100 grams and kidney bean has 250mg 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Dates 24g
(
date, pitted
)
|
Daily Values (%) |
Kidney Beans 158g
(
cup cup rinsed solids
)
|
|||||
|---|---|---|---|---|---|---|---|
| 66KCAL 3% |
|
5% | calories | 189% |
|
191KCAL 10% | |
| 18G 7% |
|
5% | carbohydrates | 83% |
|
33G 13% | |
| 1.6G 6% |
|
5% | dietary fiber | 494% |
|
9.5G 38% | |
| 16G | >999% | sugar | 5% | ||||
| 0.04G 0.1% |
|
5% | total fat | >999% |
|
1.5G 2% | |
|
|
5% | saturated fat | >999% |
|
0.52G 3% | ||
| 5% | monounsaturated fat | >999% | 0.08G | ||||
| 5% | polyunsaturated fat | >999% | 0.55G | ||||
|
|
5% | sodium | >999% |
|
329MG 22% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 1.7UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
|
|
5% | Vitamin C | >999% |
|
0.32MG 0.4% | ||
| 15MG 2% |
|
5% | calcium | 513% |
|
92MG 9% | |
| 0.22MG 1% |
|
5% | iron | 990% |
|
2.4MG 13% | |
| 13MG 4% |
|
5% | magnesium | 254% |
|
46MG 15% | |
| 167MG 7% |
|
5% | potassium | 137% |
|
395MG 17% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | 792% |
|
0.09MG 9% | |
| 0.01MG 1% |
|
5% | riboflavin (Vit B2) | 99% |
|
0.02MG 2% | |
| 0.39MG 3% |
|
5% | niacin (Vit B3) | 69% |
|
0.66MG 5% | |
| 0.06MG 5% |
|
5% | Vitamin B6 | 200% |
|
0.18MG 14% | |
| 0.19MG 4% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 3.6UG 1% |
|
5% | folate (Vit B9) | 900% |
|
36UG 9% | |
|
|
5% | Vitamin E | >999% |
|
0.05MG 0.3% | ||
| 0.65UG 1% |
|
5% | Vitamin K | >999% |
|
9UG 10% | |
| 0.43G 1% |
|
5% | protein | >999% |
|
13G 26% | |
| 2.4MG 1% |
|
5% | choline | >999% |
|
68MG 16% | |
| 0.09MG 7% |
|
5% | copper | 400% |
|
0.45MG 37% | |
| 0.07MG 4% |
|
5% | manganese | 756% |
|
0.6MG 34% | |
| 15MG 2% |
|
5% | phosphorus | >999% |
|
186MG 27% | |
| 0.11MG 1% |
|
5% | zinc | 990% |
|
1.2MG 15% | |
| 5.1G | 5% | Water | >999% | 109G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, selenium, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does dates or kidney beans contain more calories in 100 grams?Both dates and kidney beans are high in calories. Date has 130% more calories than kidney bean - date has 277 calories in 100g and kidney bean has 121 calories.
Does dates or kidney beans have more carbohydrates?
By weight, date is high in carbohydrates and kidney bean has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does dates or kidney beans contain more calcium?
Both dates and kidney beans are high in calcium. Date has a little more calcium ( 10%) than kidney bean by weight - date has 64mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does dates or kidney beans contain more potassium?
Both dates and kidney beans are high in potassium. Date has 180% more potassium than kidney bean - date has 696mg of potassium in 100 grams and kidney bean has 250mg of potassium.