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.
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.
| 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% |
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 |
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
