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Biscuit vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between biscuits and dates

  • Biscuits have more selenium, vitamin B1, iron, calcium, vitamin B2, and phosphorus; however, dates are higher in fiber and potassium.
  • Biscuits cover your daily need for selenium, 30% more than dates.
  • Biscuits have 290 times more sodium than dates. While biscuits have 580mg of sodium, dates have only 2mg.

These are the specific foods used in this comparison Biscuits, plain or buttermilk, prepared from recipe and Dates, deglet noor.

Infographic

Biscuit vs Dates infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 71% 11% 109% 27% 15% 70% 76% 49% 106%
Dates
4
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 +502.6%
Contains more IronIron +184.3%
Contains more ZincZinc +86.2%
Contains more PhosphorusPhosphorus +164.5%
Contains more ManganeseManganese +44.3%
Contains more SeleniumSelenium +550%
Contains more MagnesiumMagnesium +138.9%
Contains more PotassiumPotassium +442.1%
Contains more CopperCopper +151.2%
Contains less SodiumSodium -99.7%

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.
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 0.67% 0% 0% 0% 89% 72% 55% 17% 8.1% 10% 0% 46% 0%
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 B1Vitamin B1 +584.6%
Contains more Vitamin B2Vitamin B2 +369.7%
Contains more Vitamin B3Vitamin B3 +131.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +221.1%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B5Vitamin B5 +106.7%
Contains more Vitamin B6Vitamin B6 +371.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 16% 45% 29% 3%
Protein: 7 g
Fats: 16.3 g
Carbs: 44.6 g
Water: 28.9 g
Other: 3.2 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 +185.7%
Contains more FatsFats +4079.5%
Contains more WaterWater +40.8%
Contains more OtherOther +100%
Contains more CarbsCarbs +68.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 45% 27%
Saturated fat: Sat. Fat 4.324 g
Monounsaturated fat: Mono. Fat 6.93 g
Polyunsaturated fat: Poly. Fat 4.163 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 +19150%
Contains more Poly. FatPolyunsaturated fat +21810.5%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Biscuit Dates DV% diff.
Selenium 19.5µg 3µg 30%
Polyunsaturated fat 4.163g 0.019g 28%
Fiber 1.5g 8g 26%
Vitamin B1 0.356mg 0.052mg 25%
Sodium 580mg 2mg 25%
Fructose 19.56g 24%
Iron 2.9mg 1.02mg 24%
Fats 16.3g 0.39g 24%
Saturated fat 4.324g 0.032g 20%
Calcium 235mg 39mg 20%
Vitamin B2 0.31mg 0.066mg 19%
Monounsaturated fat 6.93g 0.036g 17%
Potassium 121mg 656mg 16%
Phosphorus 164mg 62mg 15%
Copper 0.082mg 0.206mg 14%
Folate 61µg 19µg 11%
Carbs 44.6g 75.03g 10%
Vitamin B3 2.949mg 1.274mg 10%
Vitamin B6 0.035mg 0.165mg 10%
Protein 7g 2.45g 9%
Magnesium 18mg 43mg 6%
Vitamin B5 0.285mg 0.589mg 6%
Manganese 0.378mg 0.262mg 5%
Calories 353kcal 282kcal 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 2.7µg 2%
Zinc 0.54mg 0.29mg 2%
Cholesterol 3mg 0mg 1%
Choline 6.3mg 1%
Vitamin C 0.2mg 0.4mg 0%
Net carbs 43.1g 67.03g N/A
Sugar 2.18g 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.087mg 0.012mg 0%
Threonine 0.211mg 0.043mg 0%
Isoleucine 0.273mg 0.049mg 0%
Leucine 0.514mg 0.084mg 0%
Lysine 0.226mg 0.066mg 0%
Methionine 0.132mg 0.022mg 0%
Phenylalanine 0.347mg 0.05mg 0%
Valine 0.313mg 0.071mg 0%
Histidine 0.161mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Biscuit 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
23%
Biscuit
12%
Dates
Minerals Daily Need Coverage Score
55%
Biscuit
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.292g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Biscuit
Biscuit is lower in Sugar (difference - 61.17g)
Which food is cheaper?
Biscuit
Biscuit is cheaper (difference - $2)
Which food is richer in minerals?
Biscuit
Biscuit is relatively richer in minerals
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. Biscuit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172670/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.