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  6. Wheat Bread vs. Dates

Wheat Bread vs. Dates — In-Depth Nutrition Comparison

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Important differences between wheat Bread and dates

  • Wheat Bread has more selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, and folate; however, dates have more fiber.
  • Wheat Bread's daily need coverage for selenium is 55% more.
  • Wheat Bread has 301 times more sodium than dates. Wheat Bread has 601mg of sodium, while dates have 2mg.
  • Wheat Bread has a higher glycemic index than dates.

The food varieties used in the comparison are Bread, wheat, toasted and Dates, deglet noor.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Dates
Dates
2
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 MagnesiumMagnesium +37.2%
Contains more CalciumCalcium +323.1%
Contains more IronIron +301%
Contains more ZincZinc +406.9%
Contains more PhosphorusPhosphorus +203.2%
Contains more ManganeseManganese +425.6%
Contains more SeleniumSelenium +1013.3%
Contains more PotassiumPotassium +194.2%
Contains less SodiumSodium -99.7%
~equal in Copper ~0.206mg

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% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Dates
Dates
2
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 EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +744.2%
Contains more Vitamin B2Vitamin B2 +478.8%
Contains more Vitamin B3Vitamin B3 +390.6%
Contains more Vitamin KVitamin K +111.1%
Contains more FolateFolate +352.6%
Contains more CholineCholine +250.8%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B5Vitamin B5 +29.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Dates DV% diff.
Selenium 33.4µg 3µg 55%
Manganese 1.377mg 0.262mg 48%
Iron 4.09mg 1.02mg 38%
Vitamin B1 0.439mg 0.052mg 32%
Vitamin B3 6.25mg 1.274mg 31%
Sodium 601mg 2mg 26%
Vitamin B2 0.382mg 0.066mg 24%
Fructose 19.56g 24%
Protein 12.96g 2.45g 21%
Phosphorus 188mg 62mg 18%
Folate 86µg 19µg 17%
Fiber 4.7g 8g 13%
Potassium 223mg 656mg 13%
Calcium 165mg 39mg 13%
Zinc 1.47mg 0.29mg 11%
Polyunsaturated fat 1.72g 0.019g 11%
Carbs 55.77g 75.03g 6%
Fats 4.27g 0.39g 6%
Magnesium 59mg 43mg 4%
Saturated fat 0.989g 0.032g 4%
Vitamin K 5.7µg 2.7µg 3%
Choline 22.1mg 6.3mg 3%
Vitamin B5 0.456mg 0.589mg 3%
Monounsaturated fat 1.019g 0.036g 2%
Calories 313kcal 282kcal 2%
Vitamin B6 0.153mg 0.165mg 1%
Vitamin E 0.24mg 0.05mg 1%
Copper 0.198mg 0.206mg 1%
Vitamin C 0.2mg 0.4mg 0%
Net carbs 51.07g 67.03g N/A
Sugar 6.42g 63.35g N/A
Tryptophan 0.092mg 0.012mg 0%
Threonine 0.299mg 0.043mg 0%
Isoleucine 0.258mg 0.049mg 0%
Leucine 0.461mg 0.084mg 0%
Lysine 0.215mg 0.066mg 0%
Methionine 0.105mg 0.022mg 0%
Phenylalanine 0.315mg 0.05mg 0%
Valine 0.31mg 0.071mg 0%
Histidine 0.15mg 0.032mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Dates
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 +429%
Contains more FatsFats +994.9%
Contains more WaterWater +18%
Contains more OtherOther +73.1%
Contains more CarbsCarbs +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Dates
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 +2730.6%
Contains more Poly. FatPolyunsaturated fat +8952.6%
Contains less Sat. FatSaturated fat -96.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.