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Coffee vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between coffee and dates?

  • Dates have more fiber, copper, potassium, iron, vitamin B6, manganese, magnesium, phosphorus, vitamin B3, and vitamin B5 than coffee.
  • Dates' daily need coverage for fiber is 32% higher.
  • Dates have a higher glycemic index (42) than coffee (0).

We used Beverages, coffee, brewed, prepared with tap water and Dates, deglet noor types in this comparison.

Infographic

Coffee 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.
Coffee
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 4.3% 0.38% 0.67% 0.55% 1.3% 0.26% 3% 0%
Dates
9
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 +1333.3%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +1238.8%
Contains more IronIron +10100%
Contains more CopperCopper +10200%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +1966.7%
Contains more ManganeseManganese +1039.1%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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.
Coffee
1
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% 0% 0.2% 0% 3.5% 18% 3.6% 15% 0.23% 0% 0.25% 1.5% 1.4%
Dates
9
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 B2Vitamin B2 +15.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B3Vitamin B3 +567%
Contains more Vitamin B5Vitamin B5 +131.9%
Contains more Vitamin B6Vitamin B6 +16400%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +850%
Contains more CholineCholine +142.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coffee
1
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Dates
4
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 WaterWater +384.1%
Contains more ProteinProtein +1941.7%
Contains more FatsFats +1850%
Contains more CarbsCarbs +∞%
Contains more OtherOther +240.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coffee
1
11% 83% 6%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.001 g
Dates
2
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 less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +140%
Contains more Poly. FatPolyunsaturated fat +1800%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coffee Dates DV% diff.
Fiber 0g 8g 32%
Carbs 0g 75.03g 25%
Fructose 0g 19.56g 24%
Copper 0.002mg 0.206mg 23%
Potassium 49mg 656mg 18%
Calories 1kcal 282kcal 14%
Iron 0.01mg 1.02mg 13%
Vitamin B6 0.001mg 0.165mg 13%
Manganese 0.023mg 0.262mg 10%
Caffeine 40mg 0mg 10%
Magnesium 3mg 43mg 10%
Phosphorus 3mg 62mg 8%
Vitamin B3 0.191mg 1.274mg 7%
Vitamin B5 0.254mg 0.589mg 7%
Selenium 0µg 3µg 5%
Protein 0.12g 2.45g 5%
Folate 2µg 19µg 4%
Calcium 2mg 39mg 4%
Vitamin B1 0.014mg 0.052mg 3%
Vitamin K 0.1µg 2.7µg 2%
Zinc 0.02mg 0.29mg 2%
Fats 0.02g 0.39g 1%
Choline 2.6mg 6.3mg 1%
Vitamin B2 0.076mg 0.066mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.01mg 0.05mg 0%
Saturated fat 0.002g 0.032g 0%
Monounsaturated fat 0.015g 0.036g 0%
Polyunsaturated fat 0.001g 0.019g 0%
Tryptophan 0mg 0.012mg 0%
Threonine 0.001mg 0.043mg 0%
Isoleucine 0.002mg 0.049mg 0%
Leucine 0.005mg 0.084mg 0%
Lysine 0.001mg 0.066mg 0%
Methionine 0mg 0.022mg 0%
Phenylalanine 0.003mg 0.05mg 0%
Valine 0.003mg 0.071mg 0%
Histidine 0.002mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coffee Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Coffee
12%
Dates
Minerals Daily Need Coverage Score
1%
Coffee
29%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Coffee
Coffee is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Coffee
Coffee is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Coffee
Coffee is lower in glycemic index (difference - 42)
Which food is cheaper?
Coffee
Coffee is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.