Dates vs. American cheese — In-Depth Nutrition Comparison
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Significant differences between dates and American cheese
- Dates have more fiber; however, American cheese is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin A.
- American cheese covers your daily calcium needs 101% more than dates.
- Dates contain less saturated fat.
- Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of American cheese is 27.
Specific food types used in this comparison are Dates, deglet noor and Cheese, pasteurized process, American, without added vitamin D.
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 | +65.4% |
| Contains more PotassiumPotassium | +397% |
| Contains more IronIron | +61.9% |
| Contains more CopperCopper | +347.8% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +539% |
| Contains more CalciumCalcium | +2579.5% |
| Contains more ZincZinc | +758.6% |
| Contains more PhosphorusPhosphorus | +933.9% |
| Contains more SeleniumSelenium | +573.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B3Vitamin B3 | +1576.3% |
| Contains more Vitamin B5Vitamin B5 | +46.2% |
| Contains more Vitamin B6Vitamin B6 | +205.6% |
| Contains more FolateFolate | +137.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +254.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +474.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 39mg | 1045mg | 101% |
| Phosphorus | 62mg | 641mg | 83% |
| Saturated fat | 0.032g | 18.057g | 82% |
| Sodium | 2mg | 1671mg | 73% |
| Vitamin B12 | 0µg | 1.5µg | 63% |
| Fats | 0.39g | 31.79g | 48% |
| Cholesterol | 0mg | 100mg | 33% |
| Fiber | 8g | 0g | 32% |
| Selenium | 3µg | 20.2µg | 31% |
| Protein | 2.45g | 18.13g | 31% |
| Vitamin A | 0µg | 250µg | 28% |
| Fructose | 19.56g | 0g | 24% |
| Carbs | 75.03g | 3.7g | 24% |
| Monounsaturated fat | 0.036g | 8.236g | 21% |
| Zinc | 0.29mg | 2.49mg | 20% |
| Copper | 0.206mg | 0.046mg | 18% |
| Potassium | 656mg | 132mg | 15% |
| Vitamin B2 | 0.066mg | 0.234mg | 13% |
| Manganese | 0.262mg | 0.041mg | 10% |
| Vitamin B6 | 0.165mg | 0.054mg | 9% |
| Polyunsaturated fat | 0.019g | 1.286g | 8% |
| Vitamin B3 | 1.274mg | 0.076mg | 7% |
| Vitamin E | 0.05mg | 0.8mg | 5% |
| Iron | 1.02mg | 0.63mg | 5% |
| Choline | 6.3mg | 36.2mg | 5% |
| Calories | 282kcal | 371kcal | 4% |
| Vitamin B5 | 0.589mg | 0.403mg | 4% |
| Magnesium | 43mg | 26mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Folate | 19µg | 8µg | 3% |
| Vitamin D | 0IU | 23IU | 3% |
| Vitamin B1 | 0.052mg | 0.015mg | 3% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 3.7g | N/A |
| Sugar | 63.35g | 2.26g | N/A |
| Vitamin K | 2.7µg | 2.6µg | 0% |
| Trans fat | 0g | 1.144g | N/A |
| Tryptophan | 0.012mg | 0.232mg | 0% |
| Threonine | 0.043mg | 0.772mg | 0% |
| Isoleucine | 0.049mg | 0.938mg | 0% |
| Leucine | 0.084mg | 1.716mg | 0% |
| Lysine | 0.066mg | 1.516mg | 0% |
| Methionine | 0.022mg | 0.475mg | 0% |
| Phenylalanine | 0.05mg | 0.939mg | 0% |
| Valine | 0.071mg | 1.187mg | 0% |
| Histidine | 0.032mg | 0.546mg | 0% |
| Omega-3 - EPA | 0g | 0.012g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
| Omega-3 - ALA | 0.137g | N/A | |
| Omega-3 - DPA | 0g | 0.021g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.033g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 0.79g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
18.13 g
Fats:
31.79 g
Carbs:
3.7 g
Water:
39.61 g
Other:
6.77 g
| Contains more CarbsCarbs | +1927.8% |
| Contains more ProteinProtein | +640% |
| Contains more FatsFats | +8051.3% |
| Contains more WaterWater | +92.9% |
| Contains more OtherOther | +323.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
18.057 g
Monounsaturated fat:
Mono. Fat
8.236 g
Polyunsaturated fat:
Poly. Fat
1.286 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +22777.8% |
| Contains more Poly. FatPolyunsaturated fat | +6668.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.15 g
Maltose:
0 g
Galactose:
0.11 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
