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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
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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.
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
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
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Dates
6
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 +1320%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +548.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.1%
Contains more CholineCholine +161.9%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
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

Comparison summary table

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

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%
Vitamin B12 1.1µg 0µg 46%
Selenium 28.5µg 3µg 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%
Vitamin B2 0.428mg 0.066mg 28%
Sodium 653mg 2mg 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 B6 0.066mg 0.165mg 8%
Vitamin B3 0.059mg 1.274mg 8%
Calories 404kcal 282kcal 6%
Vitamin B5 0.41mg 0.589mg 4%
Vitamin E 0.71mg 0.05mg 4%
Magnesium 27mg 43mg 4%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.029mg 0.052mg 2%
Folate 27µg 19µg 2%
Choline 16.5mg 6.3mg 2%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Cheese
12%
Dates
Minerals Daily Need Coverage Score
79%
Cheese
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 651mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 18.835g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 62.87g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 42)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. 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.