Dates vs. Pinto Beans
Nutrition comparison of Dates and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pinto beans:
- Both dates and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Date has more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Dates (Dates, medjool) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and pinto beans are high in calories. Date has 143% more calories than pinto bean - date has 277 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to pinto beans per calorie. Dates has a macronutrient ratio of 2:98:0 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pinto Beans | |
|---|---|---|
| Protein | 2% | 24% |
| Carbohydrates | 98% | 69% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pinto bean has 73% less carbohydrates than date - date has 75g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both dates and pinto beans are high in dietary fiber. Date has 22% more dietary fiber than pinto bean - date has 6.7g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Date is high in sugar and pinto bean has 99% less sugar than date - date has 66.5g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 286% more protein than date - date has 1.8g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both pinto beans and dates are low in saturated fat - pinto bean has 0.16g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and dates contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than pinto bean - date has 7ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Dates and pinto beans contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and pinto beans contain significant amounts of thiamin and folate.
| Dates | Pinto Beans | |
|---|---|---|
| Thiamin | 0.05 MG | 0.052 MG |
| Riboflavin | 0.06 MG | 0.019 MG |
| Niacin | 1.61 MG | 0.272 MG |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | ~ |
| Folate | 15 UG | 24 UG |
Minerals
calcium
Both dates and pinto beans are high in calcium. Date is very similar to pinto bean for calcium - date has 64mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 48% more iron than date - date has 0.9mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both dates and pinto beans are high in potassium. Date has 154% more potassium than pinto bean - date has 696mg of potassium per 100 grams and pinto bean has 274mg 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Dates g
()
|
Daily Values (%) |
Pinto 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 pinto beans contain more calories in 100 grams?Both dates and pinto beans are high in calories. Date has 140% more calories than pinto bean - date has 277 calories in 100g and pinto bean has 114 calories.
Does dates or pinto beans have more carbohydrates?
By weight, date is high in carbohydrates and pinto bean has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does dates or pinto beans contain more calcium?
Both dates and pinto beans are high in calcium. Date is very similar to pinto bean for calcium - date has 64mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does dates or pinto beans contain more potassium?
Both dates and pinto beans are high in potassium. Date has 150% more potassium than pinto bean - date has 696mg of potassium in 100 grams and pinto bean has 274mg of potassium.