Almonds vs. Dates — In-Depth Nutrition Comparison
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How are almonds and dates different?
- Almonds are higher than dates in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, zinc, and calcium.
- Almonds cover your daily need for vitamin E, 171% more than dates.
- Almonds contain 119 times more saturated fat than dates. Almonds contain 3.802g of saturated fat, while dates contain 0.032g.
- Dates have a higher glycemic index (42) than almonds (0).
Nuts, almonds and Dates, deglet noor types were used in this article.
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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 MagnesiumMagnesium | +527.9% |
| Contains more CalciumCalcium | +589.7% |
| Contains more PotassiumPotassium | +11.7% |
| Contains more IronIron | +263.7% |
| Contains more CopperCopper | +400.5% |
| Contains more ZincZinc | +975.9% |
| Contains more PhosphorusPhosphorus | +675.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +731.7% |
| Contains more SeleniumSelenium | +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 EVitamin E | +51160% |
| Contains more Vitamin B1Vitamin B1 | +294.2% |
| Contains more Vitamin B2Vitamin B2 | +1624.2% |
| Contains more Vitamin B3Vitamin B3 | +184% |
| Contains more FolateFolate | +131.6% |
| Contains more CholineCholine | +727% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +25.1% |
| Contains more Vitamin B6Vitamin B6 | +20.4% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +763.3% |
| Contains more FatsFats | +12702.6% |
| Contains more OtherOther | +85% |
| Contains more CarbsCarbs | +248.2% |
| Contains more WaterWater | +365.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +87541.7% |
| Contains more Poly. FatPolyunsaturated fat | +64789.5% |
| Contains less Sat. FatSaturated fat | -99.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +503.5% |
| Contains more GlucoseGlucose | +11588.2% |
| Contains more FructoseFructose | +17681.8% |
| Contains more MaltoseMaltose | +200% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 25.63mg | 0.05mg | 171% |
| Copper | 1.031mg | 0.206mg | 92% |
| Manganese | 2.179mg | 0.262mg | 83% |
| Vitamin B2 | 1.138mg | 0.066mg | 82% |
| Polyunsaturated fat | 12.329g | 0.019g | 82% |
| Monounsaturated fat | 31.551g | 0.036g | 79% |
| Fats | 49.93g | 0.39g | 76% |
| Phosphorus | 481mg | 62mg | 60% |
| Magnesium | 270mg | 43mg | 54% |
| Protein | 21.15g | 2.45g | 37% |
| Iron | 3.71mg | 1.02mg | 34% |
| Zinc | 3.12mg | 0.29mg | 26% |
| Fructose | 0.11g | 19.56g | 24% |
| Calcium | 269mg | 39mg | 23% |
| Fiber | 12.5g | 8g | 18% |
| Carbs | 21.55g | 75.03g | 18% |
| Saturated fat | 3.802g | 0.032g | 17% |
| Calories | 579kcal | 282kcal | 15% |
| Vitamin B3 | 3.618mg | 1.274mg | 15% |
| Vitamin B1 | 0.205mg | 0.052mg | 13% |
| Choline | 52.1mg | 6.3mg | 8% |
| Folate | 44µg | 19µg | 6% |
| Selenium | 4.1µg | 3µg | 2% |
| Vitamin B5 | 0.471mg | 0.589mg | 2% |
| Vitamin B6 | 0.137mg | 0.165mg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Potassium | 733mg | 656mg | 2% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 9.05g | 67.03g | N/A |
| Sugar | 4.35g | 63.35g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 2mg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.012mg | 0% |
| Threonine | 0.601mg | 0.043mg | 0% |
| Isoleucine | 0.751mg | 0.049mg | 0% |
| Leucine | 1.473mg | 0.084mg | 0% |
| Lysine | 0.568mg | 0.066mg | 0% |
| Methionine | 0.157mg | 0.022mg | 0% |
| Phenylalanine | 1.132mg | 0.05mg | 0% |
| Valine | 0.855mg | 0.071mg | 0% |
| Histidine | 0.539mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
12%
Minerals Daily Need Coverage Score
142%
29%
Comparison summary
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 3.77g)
Which food is cheaper?
Dates is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.