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Carbonated water vs. Dates — In-Depth Nutrition Comparison

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How are carbonated water and dates different?

  • Dates are higher than carbonated water in fiber, copper, potassium, vitamin B6, iron, vitamin B5, manganese, magnesium, phosphorus, and vitamin B3.
  • Dates cover your daily need for fiber, 32% more than carbonated water.
  • Dates have a higher glycemic index (42) than carbonated water (0).

Beverages, carbonated, club soda and Dates, deglet noor types were used in this article.

Infographic

Carbonated water 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 0.71% 1.5% 0.18% 0.38% 2% 2.7% 0% 2.7% 0.13% 0%
Dates
10
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 +4200%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +32700%
Contains more IronIron +10100%
Contains more CopperCopper +3333.3%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +26100%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Dates
10
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Dates
4
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 WaterWater +386.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carbonated water Dates DV% diff.
Fiber 0g 8g 32%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Copper 0.006mg 0.206mg 22%
Potassium 2mg 656mg 19%
Calories 0kcal 282kcal 14%
Vitamin B6 0mg 0.165mg 13%
Iron 0.01mg 1.02mg 13%
Vitamin B5 0mg 0.589mg 12%
Manganese 0.001mg 0.262mg 11%
Magnesium 1mg 43mg 10%
Phosphorus 0mg 62mg 9%
Vitamin B3 0mg 1.274mg 8%
Vitamin B2 0mg 0.066mg 5%
Selenium 0µg 3µg 5%
Protein 0g 2.45g 5%
Folate 0µg 19µg 5%
Vitamin B1 0mg 0.052mg 4%
Calcium 5mg 39mg 3%
Zinc 0.1mg 0.29mg 2%
Vitamin K 0µg 2.7µg 2%
Choline 0mg 6.3mg 1%
Sodium 21mg 2mg 1%
Fats 0g 0.39g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Vitamin E 0mg 0.05mg 0%
Saturated fat 0g 0.032g 0%
Monounsaturated fat 0g 0.036g 0%
Polyunsaturated fat 0g 0.019g 0%
Tryptophan 0mg 0.012mg 0%
Threonine 0mg 0.043mg 0%
Isoleucine 0mg 0.049mg 0%
Leucine 0mg 0.084mg 0%
Lysine 0mg 0.066mg 0%
Methionine 0mg 0.022mg 0%
Phenylalanine 0mg 0.05mg 0%
Valine 0mg 0.071mg 0%
Histidine 0mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carbonated water 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
0%
Carbonated water
12%
Dates
Minerals Daily Need Coverage Score
1%
Carbonated water
29%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 19mg)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Carbonated water
Carbonated water is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Carbonated water
Carbonated water is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Carbonated water
Carbonated water is lower in glycemic index (difference - 42)
Which food is cheaper?
Carbonated water
Carbonated water is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carbonated water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174842/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.