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  6. Cookie dough vs. Dates

Cookie dough vs. Dates — In-Depth Nutrition Comparison

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How are cookie dough and dates different?

  • Cookie dough is higher in manganese, vitamin B1, iron, and selenium; however, dates are richer in fiber, potassium, copper, and vitamin B6.
  • Daily need coverage for saturated fat for cookie dough is 24% higher.
  • Cookie dough contains 147 times more sodium than dates. While cookie dough contains 294mg of sodium, dates contain only 2mg.
  • Dates have less saturated fat.
  • Dates have a lower glycemic index (42) than cookie dough (54).

Cookies, oatmeal, refrigerated dough and Dates, deglet noor are the varieties used in this article.

Infographic

Cookie dough 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Dates
Dates
5
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 IronIron +109.8%
Contains more ZincZinc +120.7%
Contains more PhosphorusPhosphorus +67.7%
Contains more ManganeseManganese +192%
Contains more SeleniumSelenium +203.3%
Contains more MagnesiumMagnesium +53.6%
Contains more CalciumCalcium +25.8%
Contains more PotassiumPotassium +346.3%
Contains more CopperCopper +87.3%
Contains less SodiumSodium -99.3%

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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Dates
Dates
6
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +124.2%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +58.3%
Contains more Vitamin B6Vitamin B6 +302.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cookie dough Dates DV% diff.
Fats 18.9g 0.39g 28%
Monounsaturated fat 10.531g 0.036g 26%
Fructose 19.56g 24%
Manganese 0.765mg 0.262mg 22%
Fiber 2.5g 8g 22%
Saturated fat 4.751g 0.032g 21%
Polyunsaturated fat 2.592g 0.019g 17%
Potassium 147mg 656mg 15%
Vitamin B1 0.234mg 0.052mg 15%
Iron 2.14mg 1.02mg 14%
Sodium 294mg 2mg 13%
Copper 0.11mg 0.206mg 11%
Selenium 9.1µg 3µg 11%
Vitamin B6 0.041mg 0.165mg 10%
Cholesterol 24mg 0mg 8%
Calories 424kcal 282kcal 7%
Protein 5.4g 2.45g 6%
Vitamin B2 0.148mg 0.066mg 6%
Phosphorus 104mg 62mg 6%
Carbs 59.1g 75.03g 5%
Vitamin B3 1.865mg 1.274mg 4%
Vitamin B5 0.372mg 0.589mg 4%
Folate 35µg 19µg 4%
Magnesium 28mg 43mg 4%
Zinc 0.64mg 0.29mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin K 2.7µg 2%
Calcium 31mg 39mg 1%
Choline 6.3mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 56.6g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Vitamin A 4µg 0µg 0%
Tryptophan 0.088mg 0.012mg 0%
Threonine 0.177mg 0.043mg 0%
Isoleucine 0.227mg 0.049mg 0%
Leucine 0.414mg 0.084mg 0%
Lysine 0.257mg 0.066mg 0%
Methionine 0.122mg 0.022mg 0%
Phenylalanine 0.278mg 0.05mg 0%
Valine 0.291mg 0.071mg 0%
Histidine 0.125mg 0.032mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Dates
Dates
3
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 +120.4%
Contains more FatsFats +4746.2%
Contains more CarbsCarbs +27%
Contains more WaterWater +34.2%
Contains more OtherOther +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 +29152.8%
Contains more Poly. FatPolyunsaturated fat +13542.1%
Contains less Sat. FatSaturated fat -99.3%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.