Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Peanut butter
  5. Compare
  6. Peanut butter vs. Dates

Peanut butter vs. Dates — In-Depth Nutrition Comparison

Compare

A recap on differences between Peanut butter and Dates

  • 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 .
  • Peanut butter contains 323 times more Saturated Fat than Dates . While Peanut butter contains 10.325g of Saturated Fat, Dates contain only 0.032g.

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

Infographic

Peanut butter vs Dates 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.
Peanut butter
Peanut butter
8
:
2
Dates
Dates
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%
Contains more Potassium +17.6%
Contains less Sodium -88.2%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
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%
Contains more Potassium +17.6%
Contains less Sodium -88.2%

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.
Peanut butter
Peanut butter
7
:
3
Dates
Dates
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +800%
Peanut butter
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Dates
Dates
Contains more Protein +806.5%
Contains more Fats +13069.2%
Contains more Other +80.6%
Contains more Carbs +236.3%
Contains more Water +1569.1%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Dates
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 +806.5%
Contains more Fats +13069.2%
Contains more Other +80.6%
Contains more Carbs +236.3%
Contains more Water +1569.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +71958.3%
Contains more Polyunsaturated fat +65873.7%
Contains less Saturated Fat -99.7%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +71958.3%
Contains more Polyunsaturated fat +65873.7%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
4
Dates
Dates
Contains more Starch +∞%
Contains more Sucrose +132.6%
Contains more Glucose +15184.6%
Contains more Fructose +16200%
Contains more Maltose +∞%
Peanut butter
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
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
Contains more Starch +∞%
Contains more Sucrose +132.6%
Contains more Glucose +15184.6%
Contains more Fructose +16200%
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.
Peanut butter Dates
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 Peanut butter Dates Opinion
Net carbs 17.31g 67.03g Dates
Protein 22.21g 2.45g Peanut butter
Fats 51.36g 0.39g Peanut butter
Carbs 22.31g 75.03g Dates
Calories 598kcal 282kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g 19.56g Dates
Sugar 10.49g 63.35g Peanut butter
Fiber 5g 8g Dates
Calcium 49mg 39mg Peanut butter
Iron 1.74mg 1.02mg Peanut butter
Magnesium 168mg 43mg Peanut butter
Phosphorus 335mg 62mg Peanut butter
Potassium 558mg 656mg Dates
Sodium 17mg 2mg Dates
Zinc 2.51mg 0.29mg Peanut butter
Copper 0.422mg 0.206mg Peanut butter
Manganese 1.665mg 0.262mg Peanut butter
Selenium 4.1µg 3µg Peanut butter
Vitamin A 0IU 10IU Dates
Vitamin E 9.1mg 0.05mg Peanut butter
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.15mg 0.052mg Peanut butter
Vitamin B2 0.192mg 0.066mg Peanut butter
Vitamin B3 13.112mg 1.274mg Peanut butter
Vitamin B5 1.137mg 0.589mg Peanut butter
Vitamin B6 0.441mg 0.165mg Peanut butter
Folate 87µg 19µg Peanut butter
Vitamin K 0.3µg 2.7µg Dates
Tryptophan 0.231mg 0.012mg Peanut butter
Threonine 0.525mg 0.043mg Peanut butter
Isoleucine 0.616mg 0.049mg Peanut butter
Leucine 1.546mg 0.084mg Peanut butter
Lysine 0.681mg 0.066mg Peanut butter
Methionine 0.265mg 0.022mg Peanut butter
Phenylalanine 1.202mg 0.05mg Peanut butter
Valine 0.782mg 0.071mg Peanut butter
Histidine 0.557mg 0.032mg Peanut butter
Trans Fat 0.075g 0g Dates
Saturated Fat 10.325g 0.032g Dates
Monounsaturated Fat 25.941g 0.036g Peanut butter
Polyunsaturated fat 12.535g 0.019g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g 0g 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
Peanut butter Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Peanut butter
Peanut butter vs Peanut
Peanut
Peanut butter
Peanut butter vs Butter
Butter
Peanut butter
Peanut butter vs Almond butter
Almond butter
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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
62%
Peanut butter
12%
Dates
Minerals Daily Need Coverage Score
84%
Peanut butter
29%
Dates

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