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Chocolate vs. Dates — In-Depth Nutrition Comparison

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How are Chocolate and Dates different?

  • Chocolate is higher in Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, and Vitamin B12, however, Dates are richer in Vitamin B6, and Vitamin B5.
  • Daily need coverage for Saturated Fat from Chocolate is 92% higher.
  • Dates have less Saturated Fat.

Chocolate, dark, 45- 59% cacao solids and Dates, deglet noor are the varieties used in this article.

Infographic

Chocolate vs Dates  infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +43.6%
Contains more Iron +686.3%
Contains more Magnesium +239.5%
Contains more Phosphorus +232.3%
Contains more Zinc +593.1%
Contains more Copper +399%
Contains more Manganese +441.6%
Contains more Potassium +17.4%
Contains less Sodium -91.7%
Equal in Selenium - 3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +43.6%
Contains more Iron +686.3%
Contains more Magnesium +239.5%
Contains more Phosphorus +232.3%
Contains more Zinc +593.1%
Contains more Copper +399%
Contains more Manganese +441.6%
Contains more Potassium +17.4%
Contains less Sodium -91.7%
Equal in Selenium - 3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +400%
Contains more Vitamin E +980%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B5 +98.3%
Contains more Vitamin B6 +292.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +400%
Contains more Vitamin E +980%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B5 +98.3%
Contains more Vitamin B6 +292.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +99.2%
Contains more Fats +7920.5%
Contains more Carbs +22.7%
Contains more Water +2016.5%
Equal in Other - 1.6
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +99.2%
Contains more Fats +7920.5%
Contains more Carbs +22.7%
Contains more Water +2016.5%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +26400%
Contains more Polyunsaturated fat +5647.4%
Contains less Saturated Fat -99.8%
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +26400%
Contains more Polyunsaturated fat +5647.4%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +94%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Sucrose +94%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Dates
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chocolate Dates Opinion
Net carbs 54.17g 67.03g Dates
Protein 4.88g 2.45g Chocolate
Fats 31.28g 0.39g Chocolate
Carbs 61.17g 75.03g Dates
Calories 546kcal 282kcal Chocolate
Fructose 0g 19.56g Dates
Sugar 47.9g 63.35g Chocolate
Fiber 7g 8g Dates
Calcium 56mg 39mg Chocolate
Iron 8.02mg 1.02mg Chocolate
Magnesium 146mg 43mg Chocolate
Phosphorus 206mg 62mg Chocolate
Potassium 559mg 656mg Dates
Sodium 24mg 2mg Dates
Zinc 2.01mg 0.29mg Chocolate
Copper 1.028mg 0.206mg Chocolate
Manganese 1.419mg 0.262mg Chocolate
Selenium 3µg 3µg
Vitamin A 50IU 10IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 0.05mg Chocolate
Vitamin C 0.4mg Dates
Vitamin B1 0.025mg 0.052mg Dates
Vitamin B2 0.05mg 0.066mg Dates
Vitamin B3 0.725mg 1.274mg Dates
Vitamin B5 0.297mg 0.589mg Dates
Vitamin B6 0.042mg 0.165mg Dates
Folate 19µg Dates
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 2.7µg Chocolate
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Cholesterol 8mg 0mg Dates
Trans Fat 0.112g 0g Dates
Saturated Fat 18.519g 0.032g Dates
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 0.036g Chocolate
Polyunsaturated fat 1.092g 0.019g Chocolate
Omega-6 - Eicosadienoic acid 0.001g 0g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Chocolate
12%
Dates
Minerals Daily Need Coverage Score
116%
Chocolate
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 18.487g)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate
Chocolate is lower in Sugar (difference - 15.45g)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.