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Dates vs. Balsamic vinegar — In-Depth Nutrition Comparison

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What are the main differences between Dates and Balsamic vinegar?

  • Dates have more Copper, Potassium, Magnesium, Phosphorus, and Manganese than Balsamic vinegar.
  • Dates ' daily need coverage for Copper is 20% higher.
  • Balsamic vinegar has 6 times less Potassium than Dates . Dates have 656mg of Potassium, while Balsamic vinegar has 112mg.
  • Balsamic vinegar is lower in Sugar.

We used Dates, deglet noor and Vinegar, balsamic types in this comparison.

Infographic

Dates  vs Balsamic vinegar 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
10
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 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +485.7%
Contains more IronIron +41.7%
Contains more CopperCopper +692.3%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +226.3%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +∞%

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
11
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% 0.6% 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 AVitamin A +∞%
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 D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +400%
Contains more FatsFats +∞%
Contains more CarbsCarbs +340.6%
Contains more WaterWater +272.4%
Contains more OtherOther +276.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
38% 31% 31%
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
51% 49%
Starch: 0 g
Sucrose: 0 g
Glucose: 7.57 g
Fructose: 7.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +162.5%
Contains more FructoseFructose +165%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Balsamic vinegar Opinion
Calories 282kcal 88kcal Dates
Protein 2.45g 0.49g Dates
Fats 0.39g 0g Dates
Vitamin C 0.4mg 0mg Dates
Net carbs 67.03g 17.03g Dates
Carbs 75.03g 17.03g Dates
Magnesium 43mg 12mg Dates
Calcium 39mg 27mg Dates
Potassium 656mg 112mg Dates
Iron 1.02mg 0.72mg Dates
Sugar 63.35g 14.95g Balsamic vinegar
Fiber 8g Dates
Copper 0.206mg 0.026mg Dates
Zinc 0.29mg 0.08mg Dates
Phosphorus 62mg 19mg Dates
Sodium 2mg 23mg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg Dates
Manganese 0.262mg 0.131mg Dates
Selenium 3µg Dates
Vitamin B1 0.052mg Dates
Vitamin B2 0.066mg Dates
Vitamin B3 1.274mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Vitamin K 2.7µg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Saturated Fat 0.032g 0g Balsamic vinegar
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Fructose 19.56g 7.38g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Balsamic vinegar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Dates
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
29%
Dates
9%
Balsamic vinegar

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 8)
Which food is cheaper?
Dates
Dates is cheaper (difference - $2)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Balsamic vinegar
Balsamic vinegar is lower in Sugar (difference - 48.4g)
Which food is lower in Saturated Fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated Fat (difference - 0.032g)

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.