Chocolate vs. Dates — In-Depth Nutrition Comparison
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How are chocolate and dates different?
- Chocolate is higher in copper, iron, manganese, magnesium, phosphorus, zinc, and vitamin B12; however, dates are richer in vitamin B6 and vitamin B5.
- Daily need coverage for saturated fat for chocolate is 92% higher.
- Dates have less saturated fat.
- Chocolate has a lower glycemic index (23) than dates (42).
Chocolate, dark, 45- 59% cacao solids and Dates, deglet noor are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +239.5% |
| Contains more CalciumCalcium | +43.6% |
| Contains more IronIron | +686.3% |
| Contains more CopperCopper | +399% |
| Contains more ZincZinc | +593.1% |
| Contains more PhosphorusPhosphorus | +232.3% |
| Contains more ManganeseManganese | +441.6% |
| Contains more PotassiumPotassium | +17.4% |
| Contains less SodiumSodium | -91.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +980% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more Vitamin B1Vitamin B1 | +108% |
| Contains more Vitamin B2Vitamin B2 | +32% |
| Contains more Vitamin B3Vitamin B3 | +75.7% |
| Contains more Vitamin B5Vitamin B5 | +98.3% |
| Contains more Vitamin B6Vitamin B6 | +292.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +99.2% |
| Contains more FatsFats | +7920.5% |
| Contains more CarbsCarbs | +22.7% |
| Contains more WaterWater | +2016.5% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26400% |
| Contains more Poly. FatPolyunsaturated fat | +5647.4% |
| Contains less Sat. FatSaturated fat | -99.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +94% |
| Contains more LactoseLactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.028mg | 0.206mg | 91% |
| Iron | 8.02mg | 1.02mg | 88% |
| Saturated fat | 18.519g | 0.032g | 84% |
| Manganese | 1.419mg | 0.262mg | 50% |
| Fats | 31.28g | 0.39g | 48% |
| Magnesium | 146mg | 43mg | 25% |
| Fructose | 0g | 19.56g | 24% |
| Monounsaturated fat | 9.54g | 0.036g | 24% |
| Phosphorus | 206mg | 62mg | 21% |
| Zinc | 2.01mg | 0.29mg | 16% |
| Calories | 546kcal | 282kcal | 13% |
| Caffeine | 43mg | 0mg | 11% |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Vitamin B6 | 0.042mg | 0.165mg | 9% |
| Polyunsaturated fat | 1.092g | 0.019g | 7% |
| Vitamin B5 | 0.297mg | 0.589mg | 6% |
| Folate | 19µg | 5% | |
| Carbs | 61.17g | 75.03g | 5% |
| Protein | 4.88g | 2.45g | 5% |
| Vitamin K | 8.1µg | 2.7µg | 5% |
| Fiber | 7g | 8g | 4% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin E | 0.54mg | 0.05mg | 3% |
| Vitamin B3 | 0.725mg | 1.274mg | 3% |
| Potassium | 559mg | 656mg | 3% |
| Vitamin B1 | 0.025mg | 0.052mg | 2% |
| Calcium | 56mg | 39mg | 2% |
| Choline | 6.3mg | 1% | |
| Sodium | 24mg | 2mg | 1% |
| Vitamin B2 | 0.05mg | 0.066mg | 1% |
| Vitamin C | 0.4mg | 0% | |
| Net carbs | 54.17g | 67.03g | N/A |
| Sugar | 47.9g | 63.35g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Selenium | 3µg | 3µg | 0% |
| Trans fat | 0.112g | 0g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
12%
Minerals Daily Need Coverage Score
116%
29%
Comparison summary
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 18.487g)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate is lower in Sugar (difference - 15.45g)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Chocolate is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($2)