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American cheese vs. Dates — In-Depth Nutrition Comparison

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Significant differences between American cheese and dates

  • American cheese has more calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin A; however, dates are richer in fiber.
  • American cheese covers your daily calcium needs 101% more than dates.
  • Dates contain less cholesterol.
  • Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of American cheese is 27.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Dates, deglet noor.

Infographic

American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +2579.5%
Contains more ZincZinc +758.6%
Contains more PhosphorusPhosphorus +933.9%
Contains more SeleniumSelenium +573.3%
Contains more MagnesiumMagnesium +65.4%
Contains more PotassiumPotassium +397%
Contains more IronIron +61.9%
Contains more CopperCopper +347.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +539%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Dates
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +474.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B3Vitamin B3 +1576.3%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more FolateFolate +137.5%
~equal in Vitamin K ~2.7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Dates
1
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 ProteinProtein +640%
Contains more FatsFats +8051.3%
Contains more WaterWater +92.9%
Contains more OtherOther +323.1%
Contains more CarbsCarbs +1927.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +22777.8%
Contains more Poly. FatPolyunsaturated fat +6668.4%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Dates
4
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Dates
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Dates DV% diff.
Calcium 1045mg 39mg 101%
Phosphorus 641mg 62mg 83%
Saturated fat 18.057g 0.032g 82%
Sodium 1671mg 2mg 73%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.39g 48%
Cholesterol 100mg 0mg 33%
Fiber 0g 8g 32%
Selenium 20.2µg 3µg 31%
Protein 18.13g 2.45g 31%
Vitamin A 250µg 0µg 28%
Fructose 0g 19.56g 24%
Carbs 3.7g 75.03g 24%
Monounsaturated fat 8.236g 0.036g 21%
Zinc 2.49mg 0.29mg 20%
Copper 0.046mg 0.206mg 18%
Potassium 132mg 656mg 15%
Vitamin B2 0.234mg 0.066mg 13%
Manganese 0.041mg 0.262mg 10%
Vitamin B6 0.054mg 0.165mg 9%
Polyunsaturated fat 1.286g 0.019g 8%
Vitamin B3 0.076mg 1.274mg 7%
Vitamin E 0.8mg 0.05mg 5%
Iron 0.63mg 1.02mg 5%
Choline 36.2mg 6.3mg 5%
Calories 371kcal 282kcal 4%
Vitamin B5 0.403mg 0.589mg 4%
Magnesium 26mg 43mg 4%
Vitamin D 0.6µg 0µg 3%
Folate 8µg 19µg 3%
Vitamin D 23IU 0IU 3%
Vitamin B1 0.015mg 0.052mg 3%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.7g 67.03g N/A
Sugar 2.26g 63.35g N/A
Vitamin K 2.6µg 2.7µg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.012mg 0%
Threonine 0.772mg 0.043mg 0%
Isoleucine 0.938mg 0.049mg 0%
Leucine 1.716mg 0.084mg 0%
Lysine 1.516mg 0.066mg 0%
Methionine 0.475mg 0.022mg 0%
Phenylalanine 0.939mg 0.05mg 0%
Valine 1.187mg 0.071mg 0%
Histidine 0.546mg 0.032mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
12%
Dates
Minerals Daily Need Coverage Score
106%
American cheese
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1669mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 18.025g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 61.09g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 15)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.