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Butter cookie vs. Dates — In-Depth Nutrition Comparison

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Important differences between butter cookie and dates

  • Butter cookie has more vitamin B1, vitamin B2, vitamin B12, iron, folate, and vitamin A; however, dates have more fiber and potassium.
  • Butter cookie's daily need coverage for saturated fat is 55% more.
  • Butter cookie has a higher glycemic index than dates.

The food varieties used in the comparison are Cookies, butter, commercially prepared, enriched and Dates, deglet noor.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Dates
5
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 IronIron +117.6%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +64.5%
Contains more SeleniumSelenium +180%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +34.5%
Contains more PotassiumPotassium +491%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +54.1%
~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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Dates
4
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 +1060%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +611.5%
Contains more Vitamin B2Vitamin B2 +407.6%
Contains more Vitamin B3Vitamin B3 +150.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B6Vitamin B6 +358.3%
Contains more Vitamin KVitamin K +58.8%
~equal in Choline ~6.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Dates
2
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 +149%
Contains more FatsFats +4720.5%
Contains more WaterWater +346.3%
~equal in Carbs ~75.03g
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 +15238.9%
Contains more Poly. FatPolyunsaturated fat +5068.4%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter cookie 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Butter cookie Dates DV% diff.
Saturated fat 11.051g 0.032g 50%
Cholesterol 117mg 0mg 39%
Fiber 0.8g 8g 29%
Fats 18.8g 0.39g 28%
Vitamin B1 0.37mg 0.052mg 27%
Fructose 19.56g 24%
Vitamin B2 0.335mg 0.066mg 21%
Vitamin A 165µg 0µg 18%
Potassium 111mg 656mg 16%
Iron 2.22mg 1.02mg 15%
Vitamin B12 0.36µg 0µg 15%
Folate 76µg 19µg 14%
Monounsaturated fat 5.522g 0.036g 14%
Sodium 282mg 2mg 12%
Vitamin B3 3.19mg 1.274mg 12%
Vitamin B6 0.036mg 0.165mg 10%
Selenium 8.4µg 3µg 10%
Calories 467kcal 282kcal 9%
Magnesium 12mg 43mg 7%
Protein 6.1g 2.45g 7%
Phosphorus 102mg 62mg 6%
Polyunsaturated fat 0.982g 0.019g 6%
Manganese 0.17mg 0.262mg 4%
Vitamin E 0.58mg 0.05mg 4%
Vitamin D 16IU 0IU 2%
Carbs 68.9g 75.03g 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B5 0.488mg 0.589mg 2%
Vitamin K 1.7µg 2.7µg 1%
Copper 0.2mg 0.206mg 1%
Zinc 0.38mg 0.29mg 1%
Calcium 29mg 39mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 68.1g 67.03g N/A
Sugar 20.24g 63.35g N/A
Choline 6.5mg 6.3mg 0%
Tryptophan 0.084mg 0.012mg 0%
Threonine 0.215mg 0.043mg 0%
Isoleucine 0.277mg 0.049mg 0%
Leucine 0.471mg 0.084mg 0%
Lysine 0.308mg 0.066mg 0%
Methionine 0.131mg 0.022mg 0%
Phenylalanine 0.299mg 0.05mg 0%
Valine 0.315mg 0.071mg 0%
Histidine 0.136mg 0.032mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie 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
35%
Butter cookie
12%
Dates
Minerals Daily Need Coverage Score
34%
Butter cookie
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 117mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 280mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 11.019g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Butter cookie
Butter cookie is lower in Sugar (difference - 43.11g)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $2)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins
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.

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.