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  6. Cheesecake vs. Dates

Cheesecake vs. Dates — In-Depth Nutrition Comparison

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The main differences between Cheesecake and Dates

  • Cheesecake is richer in Vitamin A RAE, and Vitamin B2, yet Dates are richer in Fiber, Copper, Potassium, Vitamin B6, and Magnesium.
  • Daily need coverage for Saturated Fat from Cheesecake is 49% higher.

Food types used in this article are Cheesecake commercially prepared and Dates, deglet noor.

Infographic

Cheesecake 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.
Cheesecake
Cheesecake
4
:
6
Dates
Dates
Contains more Calcium +30.8%
Contains more Phosphorus +50%
Contains more Zinc +75.9%
Contains more Selenium +73.3%
Contains more Iron +61.9%
Contains more Magnesium +290.9%
Contains more Potassium +628.9%
Contains less Sodium -99.5%
Contains more Copper +930%
Contains more Manganese +87.1%
Cheesecake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 24% 8% 40% 8% 58% 14% 7% 19% 29%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +30.8%
Contains more Phosphorus +50%
Contains more Zinc +75.9%
Contains more Selenium +73.3%
Contains more Iron +61.9%
Contains more Magnesium +290.9%
Contains more Potassium +628.9%
Contains less Sodium -99.5%
Contains more Copper +930%
Contains more Manganese +87.1%

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.
Cheesecake
Cheesecake
6
:
5
Dates
Dates
Contains more Vitamin A +5370%
Contains more Vitamin E +1020%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +192.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +63%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B3 +553.3%
Contains more Vitamin B6 +217.3%
Equal in Vitamin C - 0.4
Equal in Vitamin B5 - 0.589
Equal in Folate - 19
Cheesecake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 12% 15% 2% 7% 45% 4% 35% 12% 14% 22% 11%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +5370%
Contains more Vitamin E +1020%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +192.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +63%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B3 +553.3%
Contains more Vitamin B6 +217.3%
Equal in Vitamin C - 0.4
Equal in Vitamin B5 - 0.589
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheesecake
Cheesecake
3
:
2
Dates
Dates
Contains more Protein +124.5%
Contains more Fats +5669.2%
Contains more Water +122.1%
Contains more Carbs +194.2%
Contains more Other +77.8%
Cheesecake
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Dates
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 Protein +124.5%
Contains more Fats +5669.2%
Contains more Water +122.1%
Contains more Carbs +194.2%
Contains more Other +77.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheesecake
Cheesecake
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +23883.3%
Contains more Polyunsaturated fat +8331.6%
Contains less Saturated Fat -99.7%
Cheesecake
49% 43% 8%
Saturated Fat: 9.921 g
Monounsaturated Fat: 8.634 g
Polyunsaturated fat: 1.602 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +23883.3%
Contains more Polyunsaturated fat +8331.6%
Contains less Saturated 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.
Cheesecake Dates
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheesecake Dates Opinion
Net carbs 25.1g 67.03g Dates
Protein 5.5g 2.45g Cheesecake
Fats 22.5g 0.39g Cheesecake
Carbs 25.5g 75.03g Dates
Calories 321kcal 282kcal Cheesecake
Fructose 19.56g Dates
Sugar 21.8g 63.35g Cheesecake
Fiber 0.4g 8g Dates
Calcium 51mg 39mg Cheesecake
Iron 0.63mg 1.02mg Dates
Magnesium 11mg 43mg Dates
Phosphorus 93mg 62mg Cheesecake
Potassium 90mg 656mg Dates
Sodium 438mg 2mg Dates
Zinc 0.51mg 0.29mg Cheesecake
Copper 0.02mg 0.206mg Dates
Manganese 0.14mg 0.262mg Dates
Selenium 5.2µg 3µg Cheesecake
Vitamin A 547IU 10IU Cheesecake
Vitamin A RAE 159µg 0µg Cheesecake
Vitamin E 0.56mg 0.05mg Cheesecake
Vitamin D 18IU 0IU Cheesecake
Vitamin D 0.5µg 0µg Cheesecake
Vitamin C 0.4mg 0.4mg
Vitamin B1 0.028mg 0.052mg Dates
Vitamin B2 0.193mg 0.066mg Cheesecake
Vitamin B3 0.195mg 1.274mg Dates
Vitamin B5 0.571mg 0.589mg Dates
Vitamin B6 0.052mg 0.165mg Dates
Folate 18µg 19µg Dates
Vitamin B12 0.17µg 0µg Cheesecake
Vitamin K 4.4µg 2.7µg Cheesecake
Tryptophan 0.064mg 0.012mg Cheesecake
Threonine 0.222mg 0.043mg Cheesecake
Isoleucine 0.281mg 0.049mg Cheesecake
Leucine 0.464mg 0.084mg Cheesecake
Lysine 0.372mg 0.066mg Cheesecake
Methionine 0.136mg 0.022mg Cheesecake
Phenylalanine 0.258mg 0.05mg Cheesecake
Valine 0.314mg 0.071mg Cheesecake
Histidine 0.133mg 0.032mg Cheesecake
Cholesterol 55mg 0mg Dates
Saturated Fat 9.921g 0.032g Dates
Omega-3 - DHA 0.005g 0g Cheesecake
Monounsaturated Fat 8.634g 0.036g Cheesecake
Polyunsaturated fat 1.602g 0.019g Cheesecake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheesecake Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Cheesecake
12%
Dates
Minerals Daily Need Coverage Score
22%
Cheesecake
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 436mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 9.889g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Cheesecake
Cheesecake is lower in Sugar (difference - 41.55g)
Which food is cheaper?
Cheesecake
Cheesecake is cheaper (difference - $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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.