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Cheese vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between cheese and dates?

  • Cheese is richer in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, while dates are higher in fiber.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • Dates are lower in cholesterol.
  • Dates have a higher glycemic index (42) than cheese (0).

We used Cheese, cheddar and Dates, deglet noor types in this comparison.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Dates
Dates
6
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 +1720.5%
Contains more ZincZinc +1155.2%
Contains more PhosphorusPhosphorus +633.9%
Contains more SeleniumSelenium +850%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +763.2%
Contains more IronIron +628.6%
Contains more CopperCopper +586.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +870.4%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Dates
Dates
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1320%
Contains more Vitamin B2Vitamin B2 +548.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B3Vitamin B3 +2059.3%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +12.5%

All nutrients comparison - raw data values

Nutrient Cheese Dates DV% diff.
Saturated fat 18.867g 0.032g 86%
Calcium 710mg 39mg 67%
Phosphorus 455mg 62mg 56%
Fats 33.31g 0.39g 51%
Selenium 28.5µg 3µg 46%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.45g 41%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Fiber 0g 8g 32%
Zinc 3.64mg 0.29mg 30%
Sodium 653mg 2mg 28%
Vitamin B2 0.428mg 0.066mg 28%
Carbs 3.09g 75.03g 24%
Fructose 0g 19.56g 24%
Monounsaturated fat 9.246g 0.036g 23%
Copper 0.03mg 0.206mg 20%
Potassium 76mg 656mg 17%
Iron 0.14mg 1.02mg 11%
Manganese 0.027mg 0.262mg 10%
Polyunsaturated fat 1.421g 0.019g 9%
Vitamin B3 0.059mg 1.274mg 8%
Vitamin B6 0.066mg 0.165mg 8%
Calories 404kcal 282kcal 6%
Magnesium 27mg 43mg 4%
Vitamin E 0.71mg 0.05mg 4%
Vitamin B5 0.41mg 0.589mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.029mg 0.052mg 2%
Folate 27µg 19µg 2%
Choline 16.5mg 6.3mg 2%
Protein per 100 calories 5.7g 0.87g N/A
Calories per 10 g protein 177kcal 1151kcal N/A
Weight per 100 calories 25g 35g N/A
Unsaturated / Saturated Fat ratio 0.57 1.7 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 3.09g 67.03g N/A
Sugar 0.48g 63.35g N/A
Vitamin K 2.4µg 2.7µg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.012mg 0%
Threonine 1.044mg 0.043mg 0%
Isoleucine 1.206mg 0.049mg 0%
Leucine 1.939mg 0.084mg 0%
Lysine 1.025mg 0.066mg 0%
Methionine 0.547mg 0.022mg 0%
Phenylalanine 1.074mg 0.05mg 0%
Valine 1.404mg 0.071mg 0%
Histidine 0.547mg 0.032mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +833.5%
Contains more FatsFats +8441%
Contains more WaterWater +80.3%
Contains more OtherOther +131.9%
Contains more CarbsCarbs +2328.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +25583.3%
Contains more Poly. FatPolyunsaturated fat +7378.9%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +7542.3%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.