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  6. Dates vs. Sugar

Dates vs. Sugar — In-Depth Nutrition Comparison

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Important differences between Dates and Sugar

  • Sugar has less Fiber, Copper, Potassium, Vitamin B6, Iron, Vitamin B5, Manganese, Magnesium, Phosphorus, and Vitamin B3.
  • Dates ' daily need coverage for Fiber is 32% more.

The food varieties used in the comparison are Dates, deglet noor and Sugars, granulated.

Infographic

Dates vs Sugar 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
9
:
1
Sugar
Sugar
Contains more Calcium +3800%
Contains more Iron +1940%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +32700%
Contains more Zinc +2800%
Contains more Copper +2842.9%
Contains more Manganese +6450%
Contains more Selenium +400%
Contains less Sodium -50%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +3800%
Contains more Iron +1940%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +32700%
Contains more Zinc +2800%
Contains more Copper +2842.9%
Contains more Manganese +6450%
Contains more Selenium +400%
Contains less Sodium -50%

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
10
:
0
Sugar
Sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +247.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +247.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Sugar
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +102550%
Contains more Other +∞%
Contains more Carbs +33.3%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +102550%
Contains more Other +∞%
Contains more Carbs +33.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
:
1
Sugar
Sugar
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +318.6%
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
Sugar
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +318.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Sugar Opinion
Net carbs 67.03g 99.98g Sugar
Protein 2.45g 0g Dates
Fats 0.39g 0g Dates
Carbs 75.03g 99.98g Sugar
Calories 282kcal 387kcal Sugar
Fructose 19.56g 0g Dates
Sugar 63.35g 99.8g Dates
Fiber 8g 0g Dates
Calcium 39mg 1mg Dates
Iron 1.02mg 0.05mg Dates
Magnesium 43mg 0mg Dates
Phosphorus 62mg 0mg Dates
Potassium 656mg 2mg Dates
Sodium 2mg 1mg Sugar
Zinc 0.29mg 0.01mg Dates
Copper 0.206mg 0.007mg Dates
Manganese 0.262mg 0.004mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0mg Dates
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0mg Dates
Vitamin B2 0.066mg 0.019mg Dates
Vitamin B3 1.274mg 0mg Dates
Vitamin B5 0.589mg 0mg Dates
Vitamin B6 0.165mg 0mg Dates
Folate 19µg 0µg Dates
Vitamin K 2.7µg 0µg Dates
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
Saturated Fat 0.032g 0g Sugar
Monounsaturated Fat 0.036g 0g Dates
Polyunsaturated fat 0.019g 0g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
29%
Dates
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $1.9)
Which food is lower in Sugar?
Dates
Dates is lower in Sugar (difference - 36.45g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.