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  6. Dates vs. Wheat Bread

Dates vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between dates and wheat Bread

  • Dates have more fiber; however, wheat Bread has more selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, and folate.
  • Wheat Bread's daily need coverage for selenium is 55% more.
  • Dates have 2 times more fiber than wheat Bread. Dates have 8g of fiber, while wheat Bread has 4.7g.
  • Dates are lower in sodium.
  • Wheat Bread has a higher glycemic index than dates.

The food varieties used in the comparison are Dates, deglet noor and Bread, wheat, toasted.

Infographic

Dates vs Wheat Bread 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
Dates
2
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +194.2%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +37.2%
Contains more CalciumCalcium +323.1%
Contains more IronIron +301%
Contains more ZincZinc +406.9%
Contains more PhosphorusPhosphorus +203.2%
Contains more ManganeseManganese +425.6%
Contains more SeleniumSelenium +1013.3%
~equal in Copper ~0.198mg

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
Dates
2
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +744.2%
Contains more Vitamin B2Vitamin B2 +478.8%
Contains more Vitamin B3Vitamin B3 +390.6%
Contains more Vitamin KVitamin K +111.1%
Contains more FolateFolate +352.6%
Contains more CholineCholine +250.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Wheat Bread DV% diff.
Selenium 3µg 33.4µg 55%
Manganese 0.262mg 1.377mg 48%
Iron 1.02mg 4.09mg 38%
Vitamin B1 0.052mg 0.439mg 32%
Vitamin B3 1.274mg 6.25mg 31%
Sodium 2mg 601mg 26%
Vitamin B2 0.066mg 0.382mg 24%
Fructose 19.56g 24%
Protein 2.45g 12.96g 21%
Phosphorus 62mg 188mg 18%
Folate 19µg 86µg 17%
Fiber 8g 4.7g 13%
Potassium 656mg 223mg 13%
Calcium 39mg 165mg 13%
Zinc 0.29mg 1.47mg 11%
Polyunsaturated fat 0.019g 1.72g 11%
Carbs 75.03g 55.77g 6%
Fats 0.39g 4.27g 6%
Magnesium 43mg 59mg 4%
Saturated fat 0.032g 0.989g 4%
Vitamin K 2.7µg 5.7µg 3%
Choline 6.3mg 22.1mg 3%
Vitamin B5 0.589mg 0.456mg 3%
Monounsaturated fat 0.036g 1.019g 2%
Calories 282kcal 313kcal 2%
Vitamin B6 0.165mg 0.153mg 1%
Vitamin E 0.05mg 0.24mg 1%
Copper 0.206mg 0.198mg 1%
Vitamin C 0.4mg 0.2mg 0%
Net carbs 67.03g 51.07g N/A
Sugar 63.35g 6.42g N/A
Tryptophan 0.012mg 0.092mg 0%
Threonine 0.043mg 0.299mg 0%
Isoleucine 0.049mg 0.258mg 0%
Leucine 0.084mg 0.461mg 0%
Lysine 0.066mg 0.215mg 0%
Methionine 0.022mg 0.105mg 0%
Phenylalanine 0.05mg 0.315mg 0%
Valine 0.071mg 0.31mg 0%
Histidine 0.032mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more CarbsCarbs +34.5%
Contains more ProteinProtein +429%
Contains more FatsFats +994.9%
Contains more WaterWater +18%
Contains more OtherOther +73.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +2730.6%
Contains more Poly. FatPolyunsaturated fat +8952.6%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.