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Dates vs. Baking powder — In-Depth Nutrition Comparison

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What are the main differences between dates and baking powder?

  • Dates are richer in fiber, copper, potassium, vitamin B6, vitamin B5, and manganese, while baking powder is higher in calcium, phosphorus, and iron.
  • Baking powder's daily need coverage for calcium is 584% higher.
  • Dates are lower in sodium.
  • Baking powder has a higher glycemic index (92) than dates (42).

We used Dates, deglet noor and Leavening agents, baking powder, double-acting, sodium aluminum sulfate types in this comparison.

Infographic

Dates vs Baking powder infographic
Infographic link

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.
Dates
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1763% 1.8% 413% 3.3% 0.27% 939% 1383% 1.4% 1.1%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +3180%
Contains more CopperCopper +1960%
Contains more ZincZinc +2800%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2281.8%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +14966.7%
Contains more IronIron +980.4%
Contains more PhosphorusPhosphorus +3433.9%

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.
Dates
10
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%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
28% 5% 67%
Protein: 0 g
Fats: 0 g
Carbs: 27.7 g
Water: 5 g
Other: 67.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +170.9%
Contains more WaterWater +310.6%
Contains more OtherOther +4106.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Baking powder
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dates Baking powder DV% diff.
Calcium 39mg 5876mg 584%
Sodium 2mg 10600mg 461%
Phosphorus 62mg 2191mg 304%
Iron 1.02mg 11.02mg 125%
Fiber 8g 0.2g 31%
Fructose 19.56g 24%
Copper 0.206mg 0.01mg 22%
Potassium 656mg 20mg 19%
Carbs 75.03g 27.7g 16%
Vitamin B6 0.165mg 0mg 13%
Vitamin B5 0.589mg 0mg 12%
Manganese 0.262mg 0.011mg 11%
Calories 282kcal 53kcal 11%
Vitamin B3 1.274mg 0mg 8%
Vitamin B2 0.066mg 0mg 5%
Protein 2.45g 0g 5%
Folate 19µg 0µg 5%
Selenium 3µg 0.2µg 5%
Magnesium 43mg 27mg 4%
Vitamin B1 0.052mg 0mg 4%
Zinc 0.29mg 0.01mg 3%
Vitamin K 2.7µg 0µg 2%
Choline 6.3mg 0mg 1%
Fats 0.39g 0g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 27.5g N/A
Sugar 63.35g 0g N/A
Vitamin E 0.05mg 0mg 0%
Saturated fat 0.032g 0g 0%
Monounsaturated fat 0.036g 0g 0%
Polyunsaturated fat 0.019g 0g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Baking powder
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Dates
0%
Baking powder
Minerals Daily Need Coverage Score
29%
Dates
452%
Baking powder

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 10598mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 50)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1.2)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Baking powder
Baking powder is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Baking powder
Baking powder is lower in Saturated fat (difference - 0.032g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Baking powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172803/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.