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Caramel vs. Dates — In-Depth Nutrition Comparison

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Differences between caramel and dates

  • Caramel has more vitamin B2, vitamin B12, and calcium, while dates have more fiber, copper, potassium, iron, and manganese.
  • Dates' daily need coverage for fiber is 32% higher.
  • The amount of sodium in dates is lower.
  • Dates have a lower glycemic index. The glycemic index of dates is 42, while the glycemic index of caramel is 65.

The food types used in this comparison are Candies, caramels and Dates, deglet noor.

Infographic

Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Dates
7
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 +253.8%
Contains more ZincZinc +51.7%
Contains more PhosphorusPhosphorus +83.9%
Contains more MagnesiumMagnesium +152.9%
Contains more PotassiumPotassium +206.5%
Contains more IronIron +628.6%
Contains more CopperCopper +1044.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +2281.8%
Contains more SeleniumSelenium +66.7%

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
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 +820%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B2Vitamin B2 +287.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +27%
Contains more Vitamin B3Vitamin B3 +760.8%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +375%
~equal in Vitamin C ~0.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.589mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 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 +87.8%
Contains more FatsFats +1976.9%
Contains more OtherOther +12.5%
Contains more WaterWater +141.5%
~equal in Carbs ~75.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 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 +4183.3%
Contains more Poly. FatPolyunsaturated fat +18205.3%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caramel Dates DV% diff.
Fiber 0g 8g 32%
Fructose 19.56g 24%
Polyunsaturated fat 3.478g 0.019g 23%
Copper 0.018mg 0.206mg 21%
Vitamin B2 0.256mg 0.066mg 15%
Potassium 214mg 656mg 13%
Vitamin B12 0.3µg 0µg 13%
Fats 8.1g 0.39g 12%
Iron 0.14mg 1.02mg 11%
Sodium 245mg 2mg 11%
Manganese 0.011mg 0.262mg 11%
Saturated fat 2.476g 0.032g 11%
Calcium 138mg 39mg 10%
Vitamin B6 0.056mg 0.165mg 8%
Vitamin B3 0.148mg 1.274mg 7%
Phosphorus 114mg 62mg 7%
Magnesium 17mg 43mg 6%
Calories 382kcal 282kcal 5%
Vitamin B1 0.103mg 0.052mg 4%
Folate 4µg 19µg 4%
Monounsaturated fat 1.542g 0.036g 4%
Protein 4.6g 2.45g 4%
Vitamin E 0.46mg 0.05mg 3%
Selenium 1.8µg 3µg 2%
Cholesterol 7mg 0mg 2%
Carbs 77g 75.03g 1%
Vitamin K 1.8µg 2.7µg 1%
Zinc 0.44mg 0.29mg 1%
Vitamin B5 0.62mg 0.589mg 1%
Vitamin A 12µg 0µg 1%
Vitamin C 0.4mg 0.4mg 0%
Net carbs 77g 67.03g N/A
Sugar 65.5g 63.35g N/A
Choline 8mg 6.3mg 0%
Tryptophan 0.06mg 0.012mg 0%
Threonine 0.192mg 0.043mg 0%
Isoleucine 0.258mg 0.049mg 0%
Leucine 0.417mg 0.084mg 0%
Lysine 0.338mg 0.066mg 0%
Methionine 0.107mg 0.022mg 0%
Phenylalanine 0.205mg 0.05mg 0%
Valine 0.285mg 0.071mg 0%
Histidine 0.115mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caramel 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
16%
Caramel
12%
Dates
Minerals Daily Need Coverage Score
19%
Caramel
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Dates
Dates is lower in Sugar (difference - 2.15g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 243mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 2.444g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 23)
Which food is cheaper?
Caramel
Caramel is cheaper (difference - $0.5)
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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.