Dates vs. Butter cookie — In-Depth Nutrition Comparison
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Important differences between dates and butter cookie
- Dates have more fiber and potassium; however, butter cookie has more vitamin B1, vitamin B2, iron, vitamin B12, folate, and vitamin A.
- Butter cookie's daily need coverage for saturated fat is 55% more.
- Dates have 10 times more fiber than butter cookie. Dates have 8g of fiber, while butter cookie has 0.8g.
- Dates are lower in saturated fat.
- Butter cookie has a higher glycemic index than dates.
The food varieties used in the comparison are Dates, deglet noor and Cookies, butter, commercially prepared, enriched.
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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 | +258.3% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +491% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +54.1% |
| Contains more IronIron | +117.6% |
| Contains more ZincZinc | +31% |
| Contains more PhosphorusPhosphorus | +64.5% |
| Contains more SeleniumSelenium | +180% |
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 | +20.7% |
| Contains more Vitamin B6Vitamin B6 | +358.3% |
| Contains more Vitamin KVitamin K | +58.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1060% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +611.5% |
| Contains more Vitamin B2Vitamin B2 | +407.6% |
| Contains more Vitamin B3Vitamin B3 | +150.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +300% |
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:
6.1 g
Fats:
18.8 g
Carbs:
68.9 g
Water:
4.6 g
Other:
1.6 g
| Contains more WaterWater | +346.3% |
| Contains more ProteinProtein | +149% |
| Contains more FatsFats | +4720.5% |
~equal in
Carbs
~68.9g
~equal in
Other
~1.6g
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
11.051 g
Monounsaturated fat:
Mono. Fat
5.522 g
Polyunsaturated fat:
Poly. Fat
0.982 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +15238.9% |
| Contains more Poly. FatPolyunsaturated fat | +5068.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.032g | 11.051g | 50% |
| Cholesterol | 0mg | 117mg | 39% |
| Fiber | 8g | 0.8g | 29% |
| Fats | 0.39g | 18.8g | 28% |
| Vitamin B1 | 0.052mg | 0.37mg | 27% |
| Fructose | 19.56g | 24% | |
| Vitamin B2 | 0.066mg | 0.335mg | 21% |
| Vitamin A | 0µg | 165µg | 18% |
| Potassium | 656mg | 111mg | 16% |
| Iron | 1.02mg | 2.22mg | 15% |
| Vitamin B12 | 0µg | 0.36µg | 15% |
| Folate | 19µg | 76µg | 14% |
| Monounsaturated fat | 0.036g | 5.522g | 14% |
| Sodium | 2mg | 282mg | 12% |
| Vitamin B3 | 1.274mg | 3.19mg | 12% |
| Vitamin B6 | 0.165mg | 0.036mg | 10% |
| Selenium | 3µg | 8.4µg | 10% |
| Calories | 282kcal | 467kcal | 9% |
| Magnesium | 43mg | 12mg | 7% |
| Protein | 2.45g | 6.1g | 7% |
| Phosphorus | 62mg | 102mg | 6% |
| Polyunsaturated fat | 0.019g | 0.982g | 6% |
| Manganese | 0.262mg | 0.17mg | 4% |
| Vitamin E | 0.05mg | 0.58mg | 4% |
| Vitamin D | 0IU | 16IU | 2% |
| Carbs | 75.03g | 68.9g | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin B5 | 0.589mg | 0.488mg | 2% |
| Vitamin K | 2.7µg | 1.7µg | 1% |
| Copper | 0.206mg | 0.2mg | 1% |
| Zinc | 0.29mg | 0.38mg | 1% |
| Calcium | 39mg | 29mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 68.1g | N/A |
| Sugar | 63.35g | 20.24g | N/A |
| Choline | 6.3mg | 6.5mg | 0% |
| Tryptophan | 0.012mg | 0.084mg | 0% |
| Threonine | 0.043mg | 0.215mg | 0% |
| Isoleucine | 0.049mg | 0.277mg | 0% |
| Leucine | 0.084mg | 0.471mg | 0% |
| Lysine | 0.066mg | 0.308mg | 0% |
| Methionine | 0.022mg | 0.131mg | 0% |
| Phenylalanine | 0.05mg | 0.299mg | 0% |
| Valine | 0.071mg | 0.315mg | 0% |
| Histidine | 0.032mg | 0.136mg | 0% |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
29%
34%
Comparison summary
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 117mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 280mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 11.019g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Butter cookie is lower in Sugar (difference - 43.11g)
Which food is cheaper?
Butter cookie is cheaper (difference - $2)
Which food is richer in vitamins?
Butter cookie is relatively richer in vitamins
Which food is richer in minerals?
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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.