Crackers vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between crackers and dates?
- Crackers are richer in vitamin K, iron, vitamin B1, vitamin B2, phosphorus, vitamin E, and vitamin B3, while dates are higher in fiber.
- Crackers' daily need coverage for vitamin K is 56% higher.
- Dates have 363 times less sodium than crackers. Crackers have 726mg of sodium, while dates have 2mg.
- Crackers have a higher glycemic index (63) than dates (42).
We used Crackers, standard snack-type, regular and Dates, deglet noor types in this comparison.
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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 CalciumCalcium | +207.7% |
| Contains more IronIron | +295.1% |
| Contains more ZincZinc | +69% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +87.4% |
| Contains more SeleniumSelenium | +123.3% |
| Contains more MagnesiumMagnesium | +138.9% |
| Contains more PotassiumPotassium | +455.9% |
| Contains more CopperCopper | +98.1% |
| Contains less SodiumSodium | -99.7% |
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 EVitamin E | +5960% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +590.9% |
| Contains more Vitamin B3Vitamin B3 | +241.6% |
| Contains more Vitamin KVitamin K | +2466.7% |
| Contains more FolateFolate | +384.2% |
| Contains more CholineCholine | +52.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +41.2% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +171% |
| Contains more FatsFats | +6676.9% |
| Contains more OtherOther | +55.6% |
| Contains more CarbsCarbs | +22.4% |
| Contains more WaterWater | +553.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18102.8% |
| Contains more Poly. FatPolyunsaturated fat | +69042.1% |
| Contains less Sat. FatSaturated fat | -99.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +300% |
| Contains more SucroseSucrose | +243% |
| Contains more GlucoseGlucose | +4127.7% |
| Contains more FructoseFructose | +6644.8% |
~equal in
Lactose
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~equal in
Galactose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 13.137g | 0.019g | 87% |
| Vitamin K | 69.3µg | 2.7µg | 56% |
| Fats | 26.43g | 0.39g | 40% |
| Iron | 4.03mg | 1.02mg | 38% |
| Sodium | 726mg | 2mg | 31% |
| Vitamin B2 | 0.456mg | 0.066mg | 30% |
| Vitamin B1 | 0.416mg | 0.052mg | 30% |
| Phosphorus | 248mg | 62mg | 27% |
| Saturated fat | 5.562g | 0.032g | 25% |
| Fructose | 0.29g | 19.56g | 24% |
| Fiber | 2.3g | 8g | 23% |
| Vitamin E | 3.03mg | 0.05mg | 20% |
| Starch | 49.69g | 20% | |
| Vitamin B3 | 4.352mg | 1.274mg | 19% |
| Folate | 92µg | 19µg | 18% |
| Monounsaturated fat | 6.553g | 0.036g | 16% |
| Potassium | 118mg | 656mg | 16% |
| Calories | 510kcal | 282kcal | 11% |
| Copper | 0.104mg | 0.206mg | 11% |
| Manganese | 0.491mg | 0.262mg | 10% |
| Calcium | 120mg | 39mg | 8% |
| Protein | 6.64g | 2.45g | 8% |
| Vitamin B6 | 0.063mg | 0.165mg | 8% |
| Selenium | 6.7µg | 3µg | 7% |
| Magnesium | 18mg | 43mg | 6% |
| Carbs | 61.3g | 75.03g | 5% |
| Vitamin B5 | 0.417mg | 0.589mg | 3% |
| Zinc | 0.49mg | 0.29mg | 2% |
| Choline | 9.6mg | 6.3mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 59g | 67.03g | N/A |
| Sugar | 8.18g | 63.35g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.012mg | 0% |
| Threonine | 0.193mg | 0.043mg | 0% |
| Isoleucine | 0.246mg | 0.049mg | 0% |
| Leucine | 0.471mg | 0.084mg | 0% |
| Lysine | 0.103mg | 0.066mg | 0% |
| Methionine | 0.112mg | 0.022mg | 0% |
| Phenylalanine | 0.331mg | 0.05mg | 0% |
| Valine | 0.294mg | 0.071mg | 0% |
| Histidine | 0.145mg | 0.032mg | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.009g | 0g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
12%
Minerals Daily Need Coverage Score
56%
29%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 5.53g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 21)
Which food is cheaper?
Dates is cheaper (difference - $0.4)
Which food is lower in Sugar?
Crackers is lower in Sugar (difference - 55.17g)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)