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Date palm vs Almond - In-Depth Nutrition Comparison

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Date palm vs Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Almond
Contains more Iron +263.7%
Contains more Calcium +589.7%
Contains more Potassium +11.7%
Contains more Magnesium +527.9%
Contains more Copper +400.5%
Contains more Zinc +975.9%
Contains more Phosphorus +675.8%
Contains less Sodium -50%
Contains more Iron +263.7%
Contains more Calcium +589.7%
Contains more Potassium +11.7%
Contains more Magnesium +527.9%
Contains more Copper +400.5%
Contains more Zinc +975.9%
Contains more Phosphorus +675.8%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Almond
Contains more Vitamin C +∞%
Contains more Vitamin A +400%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +20.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +51160%
Contains more Vitamin B1 +294.2%
Contains more Vitamin B2 +1624.2%
Contains more Vitamin B3 +184%
Contains more Vitamin C +∞%
Contains more Vitamin A +400%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +20.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +51160%
Contains more Vitamin B1 +294.2%
Contains more Vitamin B2 +1624.2%
Contains more Vitamin B3 +184%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Date palm
59
Almond
Mineral Summary Score
22
Date palm
96
Almond

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
15%
Date palm
127%
Almond
Carbohydrates
75%
Date palm
22%
Almond
Fats
2%
Date palm
230%
Almond

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Date palm Almond
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Date palm Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Date palm
Date palm is lower in Saturated Fat (difference - 3.77g)
Which food is cheaper?
Date palm
Date palm is cheaper (difference - $0.4)
Which food contains less Sugars?
Almond
Almond contains less Sugars (difference - 59g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Date palm Almond Opinion
Calories 282 579 Almond
Protein 2.45 21.15 Almond
Fats 0.39 49.93 Almond
Vitamin C 0.4 0 Date palm
Carbs 75.03 21.55 Date palm
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 3.71 Almond
Calcium 39 269 Almond
Potassium 656 733 Almond
Magnesium 43 270 Almond
Sugars 63.35 4.35 Date palm
Fiber 8 12.5 Almond
Copper 0.206 1.031 Almond
Zinc 0.29 3.12 Almond
Starch 0.72 Almond
Phosphorus 62 481 Almond
Sodium 2 1 Almond
Vitamin A 10 2 Date palm
Vitamin E 0.05 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.052 0.205 Almond
Vitamin B2 0.066 1.138 Almond
Vitamin B3 1.274 3.618 Almond
Vitamin B5 0.589 0.471 Date palm
Vitamin B6 0.165 0.137 Date palm
Vitamin B12 0 0
Vitamin K 2.7 0 Date palm
Folic acid (B9) 0 0
Trans Fat 0 0.015 Date palm
Saturated Fat 0.032 3.802 Date palm
Monounsaturated Fat 0.036 31.551 Almond
Polyunsaturated fat 0.019 12.329 Almond
Tryptophan 0.012 0.211 Almond
Threonine 0.043 0.601 Almond
Isoleucine 0.049 0.751 Almond
Leucine 0.084 1.473 Almond
Lysine 0.066 0.568 Almond
Methionine 0.022 0.157 Almond
Phenylalanine 0.05 1.132 Almond
Valine 0.071 0.855 Almond
Histidine 0.032 0.539 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.