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Condensed milk vs. Dates — In-Depth Nutrition Comparison

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Important differences between condensed milk and dates

  • Condensed milk has more phosphorus, vitamin B2, calcium, selenium, vitamin B12, and choline; however, dates have more fiber and copper.
  • Dates' daily need coverage for fiber is 32% more.
  • Dates are lower in cholesterol.
  • Condensed milk has a higher glycemic index than dates.

The food varieties used in the comparison are Milk, canned, condensed, sweetened and Dates, deglet noor.

Infographic

Condensed milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Dates
6
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 CalciumCalcium +628.2%
Contains more ZincZinc +224.1%
Contains more PhosphorusPhosphorus +308.1%
Contains more SeleniumSelenium +393.3%
Contains more MagnesiumMagnesium +65.4%
Contains more PotassiumPotassium +76.8%
Contains more IronIron +436.8%
Contains more CopperCopper +1273.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +4266.7%

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.
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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Dates
4
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 CVitamin C +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +530.3%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1314.3%
Contains more Vitamin B3Vitamin B3 +506.7%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +72.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Dates
1
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 +222.9%
Contains more FatsFats +2130.8%
Contains more WaterWater +32.3%
Contains more OtherOther +14.4%
Contains more CarbsCarbs +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
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 +6641.7%
Contains more Poly. FatPolyunsaturated fat +1673.7%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Condensed milk Dates DV% diff.
Fiber 0g 8g 32%
Vitamin B2 0.416mg 0.066mg 27%
Phosphorus 253mg 62mg 27%
Calcium 284mg 39mg 25%
Saturated fat 5.486g 0.032g 25%
Fructose 19.56g 24%
Copper 0.015mg 0.206mg 21%
Selenium 14.8µg 3µg 21%
Vitamin B12 0.44µg 0µg 18%
Choline 89.1mg 6.3mg 15%
Fats 8.7g 0.39g 13%
Cholesterol 34mg 0mg 11%
Manganese 0.006mg 0.262mg 11%
Protein 7.91g 2.45g 11%
Iron 0.19mg 1.02mg 10%
Vitamin B6 0.051mg 0.165mg 9%
Potassium 371mg 656mg 8%
Vitamin A 74µg 0µg 8%
Vitamin B3 0.21mg 1.274mg 7%
Carbs 54.4g 75.03g 7%
Monounsaturated fat 2.427g 0.036g 6%
Zinc 0.94mg 0.29mg 6%
Sodium 127mg 2mg 5%
Magnesium 26mg 43mg 4%
Vitamin B5 0.75mg 0.589mg 3%
Vitamin B1 0.09mg 0.052mg 3%
Vitamin C 2.6mg 0.4mg 2%
Folate 11µg 19µg 2%
Polyunsaturated fat 0.337g 0.019g 2%
Calories 321kcal 282kcal 2%
Vitamin K 0.6µg 2.7µg 2%
Vitamin E 0.16mg 0.05mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 54.4g 67.03g N/A
Sugar 54.4g 63.35g N/A
Tryptophan 0.112mg 0.012mg 0%
Threonine 0.357mg 0.043mg 0%
Isoleucine 0.479mg 0.049mg 0%
Leucine 0.775mg 0.084mg 0%
Lysine 0.627mg 0.066mg 0%
Methionine 0.198mg 0.022mg 0%
Phenylalanine 0.382mg 0.05mg 0%
Valine 0.529mg 0.071mg 0%
Histidine 0.214mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Condensed milk 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
26%
Condensed milk
12%
Dates
Minerals Daily Need Coverage Score
38%
Condensed milk
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 34mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 125mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 5.454g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Condensed milk
Condensed milk is lower in Sugar (difference - 8.95g)
Which food is cheaper?
Condensed milk
Condensed milk is cheaper (difference - $0.4)
Which food is richer in vitamins?
Condensed milk
Condensed milk is relatively richer in vitamins
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.

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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.