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Dates vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between Dates and Peanut butter

  • Peanut butter is higher than Dates in Vitamin B3, Manganese, Vitamin E , Phosphorus, Magnesium, Copper, Vitamin B6, Zinc, and Folate.
  • Peanut butter covers your daily Vitamin B3 needs 74% more than Dates .
  • The amount of Saturated Fat in Dates are lower.

Food varieties used in this article are Dates, deglet noor and Peanut butter, smooth style, without salt.

Infographic

Dates  vs Peanut butter 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.
Contains more Potassium +17.6%
Contains less Sodium -88.2%
Contains more Calcium +25.6%
Contains more Iron +70.6%
Contains more Magnesium +290.7%
Contains more Phosphorus +440.3%
Contains more Zinc +765.5%
Contains more Copper +104.9%
Contains more Manganese +535.5%
Contains more Selenium +36.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Potassium +17.6%
Contains less Sodium -88.2%
Contains more Calcium +25.6%
Contains more Iron +70.6%
Contains more Magnesium +290.7%
Contains more Phosphorus +440.3%
Contains more Zinc +765.5%
Contains more Copper +104.9%
Contains more Manganese +535.5%
Contains more Selenium +36.7%

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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +800%
Contains more Vitamin E +18100%
Contains more Vitamin B1 +188.5%
Contains more Vitamin B2 +190.9%
Contains more Vitamin B3 +929.2%
Contains more Vitamin B5 +93%
Contains more Vitamin B6 +167.3%
Contains more Folate +357.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +800%
Contains more Vitamin E +18100%
Contains more Vitamin B1 +188.5%
Contains more Vitamin B2 +190.9%
Contains more Vitamin B3 +929.2%
Contains more Vitamin B5 +93%
Contains more Vitamin B6 +167.3%
Contains more Folate +357.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +236.3%
Contains more Water +1569.1%
Contains more Protein +806.5%
Contains more Fats +13069.2%
Contains more Other +80.6%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +236.3%
Contains more Water +1569.1%
Contains more Protein +806.5%
Contains more Fats +13069.2%
Contains more Other +80.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +71958.3%
Contains more Polyunsaturated fat +65873.7%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +71958.3%
Contains more Polyunsaturated fat +65873.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +132.6%
Contains more Glucose +15184.6%
Contains more Fructose +16200%
Contains more Maltose +∞%
Contains more Starch +∞%
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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +132.6%
Contains more Glucose +15184.6%
Contains more Fructose +16200%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Peanut butter Opinion
Net carbs 67.03g 17.31g Dates
Protein 2.45g 22.21g Peanut butter
Fats 0.39g 51.36g Peanut butter
Carbs 75.03g 22.31g Dates
Calories 282kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 19.56g 0.12g Dates
Sugar 63.35g 10.49g Peanut butter
Fiber 8g 5g Dates
Calcium 39mg 49mg Peanut butter
Iron 1.02mg 1.74mg Peanut butter
Magnesium 43mg 168mg Peanut butter
Phosphorus 62mg 335mg Peanut butter
Potassium 656mg 558mg Dates
Sodium 2mg 17mg Dates
Zinc 0.29mg 2.51mg Peanut butter
Copper 0.206mg 0.422mg Peanut butter
Manganese 0.262mg 1.665mg Peanut butter
Selenium 3µg 4.1µg Peanut butter
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 9.1mg Peanut butter
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.15mg Peanut butter
Vitamin B2 0.066mg 0.192mg Peanut butter
Vitamin B3 1.274mg 13.112mg Peanut butter
Vitamin B5 0.589mg 1.137mg Peanut butter
Vitamin B6 0.165mg 0.441mg Peanut butter
Folate 19µg 87µg Peanut butter
Vitamin K 2.7µg 0.3µg Dates
Tryptophan 0.012mg 0.231mg Peanut butter
Threonine 0.043mg 0.525mg Peanut butter
Isoleucine 0.049mg 0.616mg Peanut butter
Leucine 0.084mg 1.546mg Peanut butter
Lysine 0.066mg 0.681mg Peanut butter
Methionine 0.022mg 0.265mg Peanut butter
Phenylalanine 0.05mg 1.202mg Peanut butter
Valine 0.071mg 0.782mg Peanut butter
Histidine 0.032mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Dates
Saturated Fat 0.032g 10.325g Dates
Monounsaturated Fat 0.036g 25.941g Peanut butter
Polyunsaturated fat 0.019g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0g 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Peanut butter
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
62%
Peanut butter
Minerals Daily Need Coverage Score
29%
Dates
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 52.86g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 10.293g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.