Side-by-Side Comparison

Black Beans (Cooked) vs Dates (Medjool)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-52%

Black Beans (Cooked)

Black Beans (Cooked) has fewer calories (energy) (132 kcal vs 277 kcal, 145 kcal less).

Higher Protein

+390%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 1.8 g in Dates (Medjool) (+7.0 g, +390%).

Higher Dietary Fiber

+30%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 6.7 g in Dates (Medjool) (+2.0 g, +30%).

Higher Potassium

+96%

Dates (Medjool)

Dates (Medjool) provides 696 mg vs 355 mg in Black Beans (Cooked) (+341 mg, +96%).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Dates (Medjool)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Black Beans (Cooked)

132 kcal7% DV

Dates (Medjool)

277 kcal14% DV

Dates (Medjool) provides 277 kcal vs 132 kcal in Black Beans (Cooked) (+145 kcal, +110%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Dates (Medjool)

1.8 g4% DV

Black Beans (Cooked) provides 8.9 g vs 1.8 g in Dates (Medjool) (+7.0 g, +390%).

CarbohydratesDates (Medjool) higher

Black Beans (Cooked)

23.7 g9% DV

Dates (Medjool)

75.0 g27% DV

Dates (Medjool) provides 75.0 g vs 23.7 g in Black Beans (Cooked) (+51.3 g, +216%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Dates (Medjool)

6.7 g24% DV

Black Beans (Cooked) provides 8.7 g vs 6.7 g in Dates (Medjool) (+2.0 g, +30%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.54 g1% DV

Dates (Medjool)

0.15 g

Black Beans (Cooked) provides 0.54 g vs 0.15 g in Dates (Medjool) (+0.39 g, +260%).

Total SugarsDates (Medjool) higher

Black Beans (Cooked)

0.32 g1% DV

Dates (Medjool)

66.5 g133% DV

Dates (Medjool) provides 66.5 g vs 0.32 g in Black Beans (Cooked) (+66.2 g, +20672%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Dates (Medjool)

0 mg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Black Beans (Cooked)

0 µg

Dates (Medjool)

7.0 µg1% DV

Dates (Medjool) has higher vitamin a (rae) (7.0 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 mg1% DV

Dates (Medjool)

0.05 mg

Black Beans (Cooked) provides slightly more vitamin e (0.15 mg vs 0.05 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Dates (Medjool)

2.7 µg2% DV

Black Beans (Cooked) provides 2.8 µg vs 2.7 µg in Dates (Medjool) (+0.1 µg, +4%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Dates (Medjool)

15 µg4% DV

Black Beans (Cooked) provides 149 µg vs 15 µg in Dates (Medjool) (+134 µg, +893%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Dates (Medjool)

0.05 mg4% DV

Black Beans (Cooked) provides 0.24 mg vs 0.05 mg in Dates (Medjool) (+0.19 mg, +388%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.06 mg5% DV

Dates (Medjool)

0.06 mg5% DV

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Black Beans (Cooked)

0.51 mg3% DV

Dates (Medjool)

1.6 mg10% DV

Dates (Medjool) provides 1.6 mg vs 0.51 mg in Black Beans (Cooked) (+1.1 mg, +219%).

Pantothenic Acid (B5)Dates (Medjool) higher

Black Beans (Cooked)

0.24 mg5% DV

Dates (Medjool)

0.81 mg16% DV

Dates (Medjool) provides 0.81 mg vs 0.24 mg in Black Beans (Cooked) (+0.56 mg, +233%).

Vitamin B6Dates (Medjool) higher

Black Beans (Cooked)

0.07 mg4% DV

Dates (Medjool)

0.25 mg15% DV

Dates (Medjool) provides 0.25 mg vs 0.07 mg in Black Beans (Cooked) (+0.18 mg, +261%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Black Beans (Cooked)

1.0 mg

Dates (Medjool)

1.0 mg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of sodium (1.0 mg).

PotassiumDates (Medjool) higher

Black Beans (Cooked)

355 mg8% DV

Dates (Medjool)

696 mg15% DV

Dates (Medjool) provides 696 mg vs 355 mg in Black Beans (Cooked) (+341 mg, +96%).

CalciumDates (Medjool) higher

Black Beans (Cooked)

27.0 mg2% DV

Dates (Medjool)

64.0 mg5% DV

Dates (Medjool) provides 64.0 mg vs 27.0 mg in Black Beans (Cooked) (+37.0 mg, +137%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Dates (Medjool)

0.90 mg5% DV

Black Beans (Cooked) provides 2.1 mg vs 0.90 mg in Dates (Medjool) (+1.2 mg, +133%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Dates (Medjool)

54.0 mg13% DV

Black Beans (Cooked) provides 60.0 mg vs 54.0 mg in Dates (Medjool) (+6.0 mg, +11%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Dates (Medjool)

62.0 mg5% DV

Black Beans (Cooked) provides 140 mg vs 62.0 mg in Dates (Medjool) (+78.0 mg, +126%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Dates (Medjool)

0.44 mg4% DV

Black Beans (Cooked) provides 1.1 mg vs 0.44 mg in Dates (Medjool) (+0.68 mg, +155%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.09 g

Dates (Medjool)

0.03 g

Black Beans (Cooked) provides slightly more saturated fat (0.09 g vs 0.03 g).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Dates (Medjool)24 g (1 date (24 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Dates (Medjool)

66 kcal3% DV

Black Beans (Cooked) provides 227 kcal vs 66 kcal in Dates (Medjool) (+161 kcal, +242%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Dates (Medjool)

0.43 g1% DV

Black Beans (Cooked) provides 15.2 g vs 0.43 g in Dates (Medjool) (+14.8 g, +3408%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Dates (Medjool)

18.0 g7% DV

Black Beans (Cooked) provides 40.8 g vs 18.0 g in Dates (Medjool) (+22.8 g, +127%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Dates (Medjool)

1.6 g6% DV

Black Beans (Cooked) provides 15.0 g vs 1.6 g in Dates (Medjool) (+13.4 g, +831%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

Dates (Medjool)

0.04 g

Black Beans (Cooked) provides 0.93 g vs 0.04 g in Dates (Medjool) (+0.89 g, +2480%).

Total SugarsDates (Medjool) higher

Black Beans (Cooked)

0.55 g1% DV

Dates (Medjool)

16.0 g32% DV

Dates (Medjool) provides 16.0 g vs 0.55 g in Black Beans (Cooked) (+15.4 g, +2798%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Dates (Medjool)

0 mg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Black Beans (Cooked)

0 µg

Dates (Medjool)

1.7 µg

Dates (Medjool) has higher vitamin a (rae) (1.7 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Dates (Medjool)

0.01 mg

Black Beans (Cooked) provides 0.26 mg vs 0.01 mg in Dates (Medjool) (+0.25 mg, +2050%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Dates (Medjool)

0.6 µg1% DV

Black Beans (Cooked) provides 4.8 µg vs 0.6 µg in Dates (Medjool) (+4.2 µg, +643%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Dates (Medjool)

3.6 µg1% DV

Black Beans (Cooked) provides 256 µg vs 3.6 µg in Dates (Medjool) (+253 µg, +7019%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Dates (Medjool)

0.01 mg1% DV

Black Beans (Cooked) provides 0.42 mg vs 0.01 mg in Dates (Medjool) (+0.41 mg, +3397%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.10 mg8% DV

Dates (Medjool)

0.01 mg1% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.01 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Dates (Medjool)

0.39 mg2% DV

Black Beans (Cooked) provides 0.87 mg vs 0.39 mg in Dates (Medjool) (+0.48 mg, +125%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Dates (Medjool)

0.19 mg4% DV

Black Beans (Cooked) provides 0.42 mg vs 0.19 mg in Dates (Medjool) (+0.22 mg, +115%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Dates (Medjool)

0.06 mg4% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

1.7 mg

Dates (Medjool)

0.24 mg

Black Beans (Cooked) provides 1.7 mg vs 0.24 mg in Dates (Medjool) (+1.5 mg, +617%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Dates (Medjool)

167 mg4% DV

Black Beans (Cooked) provides 611 mg vs 167 mg in Dates (Medjool) (+444 mg, +266%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Dates (Medjool)

15.4 mg1% DV

Black Beans (Cooked) provides 46.4 mg vs 15.4 mg in Dates (Medjool) (+31.1 mg, +202%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Dates (Medjool)

0.22 mg1% DV

Black Beans (Cooked) provides 3.6 mg vs 0.22 mg in Dates (Medjool) (+3.4 mg, +1572%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Dates (Medjool)

13.0 mg3% DV

Black Beans (Cooked) provides 103 mg vs 13.0 mg in Dates (Medjool) (+90.2 mg, +696%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Dates (Medjool)

14.9 mg1% DV

Black Beans (Cooked) provides 241 mg vs 14.9 mg in Dates (Medjool) (+226 mg, +1518%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Dates (Medjool)

0.11 mg1% DV

Black Beans (Cooked) provides 1.9 mg vs 0.11 mg in Dates (Medjool) (+1.8 mg, +1724%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 g1% DV

Dates (Medjool)

0.01 g

Black Beans (Cooked) provides slightly more saturated fat (0.15 g vs 0.01 g).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Dates (Medjool)Amount per 100 kcal (36 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Dates (Medjool)

100 kcal5% DV

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Dates (Medjool)

0.65 g1% DV

Black Beans (Cooked) provides 6.7 g vs 0.65 g in Dates (Medjool) (+6.1 g, +933%).

CarbohydratesDates (Medjool) higher

Black Beans (Cooked)

18.0 g7% DV

Dates (Medjool)

27.0 g10% DV

Dates (Medjool) provides 27.0 g vs 18.0 g in Black Beans (Cooked) (+9.0 g, +50%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Dates (Medjool)

2.4 g9% DV

Black Beans (Cooked) provides 6.6 g vs 2.4 g in Dates (Medjool) (+4.2 g, +174%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.41 g1% DV

Dates (Medjool)

0.05 g

Black Beans (Cooked) provides 0.41 g vs 0.05 g in Dates (Medjool) (+0.36 g, +660%).

Total SugarsDates (Medjool) higher

Black Beans (Cooked)

0.24 g

Dates (Medjool)

23.9 g48% DV

Dates (Medjool) provides 23.9 g vs 0.24 g in Black Beans (Cooked) (+23.7 g, +9739%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Dates (Medjool)

0 mg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Black Beans (Cooked)

0 µg

Dates (Medjool)

2.5 µg

Dates (Medjool) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.11 mg1% DV

Dates (Medjool)

0.02 mg

Black Beans (Cooked) provides slightly more vitamin e (0.11 mg vs 0.02 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Dates (Medjool)

1.0 µg1% DV

Black Beans (Cooked) provides 2.1 µg vs 1.0 µg in Dates (Medjool) (+1.2 µg, +119%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Dates (Medjool)

5.4 µg1% DV

Black Beans (Cooked) provides 113 µg vs 5.4 µg in Dates (Medjool) (+108 µg, +1997%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Dates (Medjool)

0.02 mg2% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Dates (Medjool)

0.02 mg2% DV

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Black Beans (Cooked)

0.38 mg2% DV

Dates (Medjool)

0.58 mg4% DV

Dates (Medjool) provides 0.58 mg vs 0.38 mg in Black Beans (Cooked) (+0.20 mg, +51%).

Pantothenic Acid (B5)Dates (Medjool) higher

Black Beans (Cooked)

0.18 mg4% DV

Dates (Medjool)

0.29 mg6% DV

Dates (Medjool) provides 0.29 mg vs 0.18 mg in Black Beans (Cooked) (+0.11 mg, +58%).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Dates (Medjool)

0.09 mg5% DV

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

0.76 mg

Dates (Medjool)

0.36 mg

Black Beans (Cooked) provides 0.76 mg vs 0.36 mg in Dates (Medjool) (+0.40 mg, +111%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Dates (Medjool)

251 mg5% DV

Black Beans (Cooked) provides 270 mg vs 251 mg in Dates (Medjool) (+19.2 mg, +8%).

CalciumDates (Medjool) higher

Black Beans (Cooked)

20.5 mg2% DV

Dates (Medjool)

23.0 mg2% DV

Dates (Medjool) provides 23.0 mg vs 20.5 mg in Black Beans (Cooked) (+2.5 mg, +12%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Dates (Medjool)

0.32 mg2% DV

Black Beans (Cooked) provides 1.6 mg vs 0.32 mg in Dates (Medjool) (+1.3 mg, +393%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Dates (Medjool)

19.4 mg5% DV

Black Beans (Cooked) provides 45.6 mg vs 19.4 mg in Dates (Medjool) (+26.2 mg, +135%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

Dates (Medjool)

22.3 mg2% DV

Black Beans (Cooked) provides 106 mg vs 22.3 mg in Dates (Medjool) (+84.1 mg, +377%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

Dates (Medjool)

0.16 mg1% DV

Black Beans (Cooked) provides 0.85 mg vs 0.16 mg in Dates (Medjool) (+0.69 mg, +437%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.07 g

Dates (Medjool)

0.01 g

Black Beans (Cooked) provides slightly more saturated fat (0.07 g vs 0.01 g).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Dates (Medjool)Normalized to 300 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Dates (Medjool)

299 kcal15% DV

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Dates (Medjool)

2.0 g4% DV

Black Beans (Cooked) provides 20.1 g vs 2.0 g in Dates (Medjool) (+18.2 g, +929%).

CarbohydratesDates (Medjool) higher

Black Beans (Cooked)

53.8 g20% DV

Dates (Medjool)

81.0 g29% DV

Dates (Medjool) provides 81.0 g vs 53.8 g in Black Beans (Cooked) (+27.1 g, +50%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Dates (Medjool)

7.2 g26% DV

Black Beans (Cooked) provides 19.7 g vs 7.2 g in Dates (Medjool) (+12.5 g, +173%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

1.2 g2% DV

Dates (Medjool)

0.16 g

Black Beans (Cooked) provides 1.2 g vs 0.16 g in Dates (Medjool) (+1.1 g, +657%).

Total SugarsDates (Medjool) higher

Black Beans (Cooked)

0.73 g1% DV

Dates (Medjool)

71.8 g144% DV

Dates (Medjool) provides 71.8 g vs 0.73 g in Black Beans (Cooked) (+71.1 g, +9783%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Dates (Medjool)

0 mg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Black Beans (Cooked)

0 µg

Dates (Medjool)

7.6 µg1% DV

Dates (Medjool) has higher vitamin a (rae) (7.6 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.34 mg2% DV

Dates (Medjool)

0.05 mg

Black Beans (Cooked) provides 0.34 mg vs 0.05 mg in Dates (Medjool) (+0.29 mg, +531%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Dates (Medjool)

2.9 µg2% DV

Black Beans (Cooked) provides 6.4 µg vs 2.9 µg in Dates (Medjool) (+3.4 µg, +118%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Dates (Medjool)

16 µg4% DV

Black Beans (Cooked) provides 338 µg vs 16 µg in Dates (Medjool) (+322 µg, +1988%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Dates (Medjool)

0.05 mg5% DV

Black Beans (Cooked) provides 0.55 mg vs 0.05 mg in Dates (Medjool) (+0.50 mg, +926%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.13 mg10% DV

Dates (Medjool)

0.06 mg5% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Black Beans (Cooked)

1.1 mg7% DV

Dates (Medjool)

1.7 mg11% DV

Dates (Medjool) provides 1.7 mg vs 1.1 mg in Black Beans (Cooked) (+0.59 mg, +52%).

Pantothenic Acid (B5)Dates (Medjool) higher

Black Beans (Cooked)

0.55 mg11% DV

Dates (Medjool)

0.87 mg17% DV

Dates (Medjool) provides 0.87 mg vs 0.55 mg in Black Beans (Cooked) (+0.32 mg, +58%).

Vitamin B6Dates (Medjool) higher

Black Beans (Cooked)

0.16 mg9% DV

Dates (Medjool)

0.27 mg16% DV

Dates (Medjool) provides 0.27 mg vs 0.16 mg in Black Beans (Cooked) (+0.11 mg, +72%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Dates (Medjool)

0 µg

Both Black Beans (Cooked) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

2.3 mg

Dates (Medjool)

1.1 mg

Black Beans (Cooked) provides 2.3 mg vs 1.1 mg in Dates (Medjool) (+1.2 mg, +110%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Dates (Medjool)

752 mg16% DV

Black Beans (Cooked) provides 806 mg vs 752 mg in Dates (Medjool) (+54.2 mg, +7%).

CalciumDates (Medjool) higher

Black Beans (Cooked)

61.3 mg5% DV

Dates (Medjool)

69.1 mg5% DV

Dates (Medjool) provides 69.1 mg vs 61.3 mg in Black Beans (Cooked) (+7.8 mg, +13%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Dates (Medjool)

0.97 mg5% DV

Black Beans (Cooked) provides 4.8 mg vs 0.97 mg in Dates (Medjool) (+3.8 mg, +390%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Dates (Medjool)

58.3 mg14% DV

Black Beans (Cooked) provides 136 mg vs 58.3 mg in Dates (Medjool) (+77.9 mg, +134%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

Dates (Medjool)

67.0 mg5% DV

Black Beans (Cooked) provides 318 mg vs 67.0 mg in Dates (Medjool) (+251 mg, +375%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

Dates (Medjool)

0.48 mg4% DV

Black Beans (Cooked) provides 2.5 mg vs 0.48 mg in Dates (Medjool) (+2.1 mg, +435%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.20 g1% DV

Dates (Medjool)

0.03 g

Black Beans (Cooked) provides 0.20 g vs 0.03 g in Dates (Medjool) (+0.17 g, +491%).

Black Beans (Cooked) vs Dates (Medjool)

Black Beans (Cooked)

Dates (Medjool)

Nutritional Takeaways

Comparison Summary