Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Chocolate
  5. Compare
  6. Chocolate vs. Dates

Chocolate vs. Dates — In-Depth Nutrition Comparison

Compare

How are chocolate and dates different?

  • Chocolate is higher in copper, iron, manganese, fats, magnesium, phosphorus, zinc, and vitamin B12; however, dates are richer in vitamin B6.
  • 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

Chocolate vs Dates infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Dates
Dates
2
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 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%
~equal in Selenium ~3µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Dates
Dates
7
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin CVitamin C +∞%
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%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Dates 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%
Monounsaturated fat 9.54g 0.036g 24%
Fructose 0g 19.56g 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%
Omega-6 (Linoleic acid) 0.947g 6%
Protein 4.88g 2.45g 5%
Carbs 61.17g 75.03g 5%
Vitamin K 8.1µg 2.7µg 5%
Folate 19µg 5%
Omega-3 (ALA) 0.085g 5%
Fiber 7g 8g 4%
Cholesterol 8mg 0mg 3%
Potassium 559mg 656mg 3%
Vitamin E 0.54mg 0.05mg 3%
Vitamin B3 0.725mg 1.274mg 3%
Calcium 56mg 39mg 2%
Vitamin B1 0.025mg 0.052mg 2%
Sodium 24mg 2mg 1%
Vitamin B2 0.05mg 0.066mg 1%
Choline 6.3mg 1%
Weight per 100 calories 18g 35g N/A
Unsaturated / Saturated Fat ratio 0.57 1.7 N/A
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-6 (Eicosadienoic acid) 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Dates
Dates
2
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 +99.2%
Contains more FatsFats +7920.5%
Contains more CarbsCarbs +22.7%
Contains more WaterWater +2016.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Dates
Dates
3
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 SucroseSucrose +94%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

People also compare

Chocolate
Chocolate vs Sugar substitute
Sugar substitute
Chocolate
Chocolate vs Butter
Butter
Chocolate
Chocolate vs Milk
Milk
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.