Dates vs. Almonds — In-Depth Nutrition Comparison
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How are dates and almonds different?
- Almonds are higher than dates in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, zinc, and calcium.
- Almonds cover your daily need for vitamin E, 171% more than dates.
- Dates are lower in saturated fat.
- Dates have a higher glycemic index (42) than almonds (0).
Dates, deglet noor and Nuts, almonds types were used in this article.
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.
| Contains more MagnesiumMagnesium | +527.9% |
| Contains more CalciumCalcium | +589.7% |
| Contains more PotassiumPotassium | +11.7% |
| Contains more IronIron | +263.7% |
| Contains more CopperCopper | +400.5% |
| Contains more ZincZinc | +975.9% |
| Contains more PhosphorusPhosphorus | +675.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +731.7% |
| Contains more SeleniumSelenium | +36.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +25.1% |
| Contains more Vitamin B6Vitamin B6 | +20.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +51160% |
| Contains more Vitamin B1Vitamin B1 | +294.2% |
| Contains more Vitamin B2Vitamin B2 | +1624.2% |
| Contains more Vitamin B3Vitamin B3 | +184% |
| Contains more FolateFolate | +131.6% |
| Contains more CholineCholine | +727% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.05mg | 25.63mg | 171% |
| Copper | 0.206mg | 1.031mg | 92% |
| Manganese | 0.262mg | 2.179mg | 83% |
| Vitamin B2 | 0.066mg | 1.138mg | 82% |
| Polyunsaturated fat | 0.019g | 12.329g | 82% |
| Monounsaturated fat | 0.036g | 31.551g | 79% |
| Fats | 0.39g | 49.93g | 76% |
| Phosphorus | 62mg | 481mg | 60% |
| Magnesium | 43mg | 270mg | 54% |
| Protein | 2.45g | 21.15g | 37% |
| Iron | 1.02mg | 3.71mg | 34% |
| Zinc | 0.29mg | 3.12mg | 26% |
| Fructose | 19.56g | 0.11g | 24% |
| Calcium | 39mg | 269mg | 23% |
| Fiber | 8g | 12.5g | 18% |
| Carbs | 75.03g | 21.55g | 18% |
| Saturated fat | 0.032g | 3.802g | 17% |
| Calories | 282kcal | 579kcal | 15% |
| Vitamin B3 | 1.274mg | 3.618mg | 15% |
| Vitamin B1 | 0.052mg | 0.205mg | 13% |
| Choline | 6.3mg | 52.1mg | 8% |
| Folate | 19µg | 44µg | 6% |
| Selenium | 3µg | 4.1µg | 2% |
| Vitamin B5 | 0.589mg | 0.471mg | 2% |
| Vitamin B6 | 0.165mg | 0.137mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Potassium | 656mg | 733mg | 2% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 9.05g | N/A |
| Sugar | 63.35g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 2mg | 1mg | 0% |
| Trans fat | 0g | 0.015g | N/A |
| Tryptophan | 0.012mg | 0.211mg | 0% |
| Threonine | 0.043mg | 0.601mg | 0% |
| Isoleucine | 0.049mg | 0.751mg | 0% |
| Leucine | 0.084mg | 1.473mg | 0% |
| Lysine | 0.066mg | 0.568mg | 0% |
| Methionine | 0.022mg | 0.157mg | 0% |
| Phenylalanine | 0.05mg | 1.132mg | 0% |
| Valine | 0.071mg | 0.855mg | 0% |
| Histidine | 0.032mg | 0.539mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +248.2% |
| Contains more WaterWater | +365.5% |
| Contains more ProteinProtein | +763.3% |
| Contains more FatsFats | +12702.6% |
| Contains more OtherOther | +85% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +87541.7% |
| Contains more Poly. FatPolyunsaturated fat | +64789.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +503.5% |
| Contains more GlucoseGlucose | +11588.2% |
| Contains more FructoseFructose | +17681.8% |
| Contains more MaltoseMaltose | +200% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
