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  6. Dates vs. Chocolate

Dates vs. Chocolate — In-Depth Nutrition Comparison

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How are Dates and Chocolate different?

  • Dates are higher in Vitamin B6, and Vitamin B5, however, Chocolate is richer in Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, and Vitamin B12.
  • Daily need coverage for Saturated Fat from Chocolate is 92% higher.
  • Dates contain 4 times more Vitamin B6 than Chocolate. While Dates contain 0.165mg of Vitamin B6, Chocolate contains only 0.042mg.
  • Dates have less Saturated Fat.

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

Infographic

Dates vs Chocolate infographic
Infographic link

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.
Dates
Dates
2
:
7
Chocolate
Chocolate
Contains more Potassium +17.4%
Contains less Sodium -91.7%
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%
Equal in Selenium - 3
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Potassium +17.4%
Contains less Sodium -91.7%
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%
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.
Dates
Dates
8
:
4
Chocolate
Chocolate
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%
Contains more Vitamin A +400%
Contains more Vitamin E +980%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Dates
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%
Chocolate
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%
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%
Contains more Vitamin A +400%
Contains more Vitamin E +980%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Chocolate
Chocolate
Contains more Carbs +22.7%
Contains more Water +2016.5%
Contains more Protein +99.2%
Contains more Fats +7920.5%
Equal in Other - 1.7
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Carbs +22.7%
Contains more Water +2016.5%
Contains more Protein +99.2%
Contains more Fats +7920.5%
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Chocolate
Chocolate
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +26400%
Contains more Polyunsaturated fat +5647.4%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +26400%
Contains more Polyunsaturated fat +5647.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
:
2
Chocolate
Chocolate
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +94%
Contains more Lactose +∞%
Dates
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
Chocolate
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
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +94%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Chocolate
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 Dates Chocolate Opinion
Net carbs 67.03g 54.17g Dates
Protein 2.45g 4.88g Chocolate
Fats 0.39g 31.28g Chocolate
Carbs 75.03g 61.17g Dates
Calories 282kcal 546kcal Chocolate
Fructose 19.56g 0g Dates
Sugar 63.35g 47.9g Chocolate
Fiber 8g 7g Dates
Calcium 39mg 56mg Chocolate
Iron 1.02mg 8.02mg Chocolate
Magnesium 43mg 146mg Chocolate
Phosphorus 62mg 206mg Chocolate
Potassium 656mg 559mg Dates
Sodium 2mg 24mg Dates
Zinc 0.29mg 2.01mg Chocolate
Copper 0.206mg 1.028mg Chocolate
Manganese 0.262mg 1.419mg Chocolate
Selenium 3µg 3µg
Vitamin A 10IU 50IU Chocolate
Vitamin A RAE 0µg 2µg Chocolate
Vitamin E 0.05mg 0.54mg Chocolate
Vitamin C 0.4mg Dates
Vitamin B1 0.052mg 0.025mg Dates
Vitamin B2 0.066mg 0.05mg Dates
Vitamin B3 1.274mg 0.725mg Dates
Vitamin B5 0.589mg 0.297mg Dates
Vitamin B6 0.165mg 0.042mg Dates
Folate 19µg Dates
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 2.7µg 8.1µg 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 0mg 8mg Dates
Trans Fat 0g 0.112g Dates
Saturated Fat 0.032g 18.519g Dates
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 0.036g 9.54g Chocolate
Polyunsaturated fat 0.019g 1.092g Chocolate
Omega-6 - Eicosadienoic acid 0g 0.001g 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
Dates Chocolate
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
12%
Dates
10%
Chocolate
Minerals Daily Need Coverage Score
29%
Dates
116%
Chocolate

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