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  6. Dates vs. Buttermilk

Dates vs. Buttermilk — In-Depth Nutrition Comparison

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A recap on differences between dates and buttermilk

  • Dates are higher in fiber, copper, potassium, iron, manganese, vitamin B6, and magnesium, yet buttermilk is higher in vitamin B12 and calcium.
  • Dates cover your daily fiber needs 32% more than buttermilk.
  • Dates contain 131 times more manganese than buttermilk. While dates contain 0.262mg of manganese, buttermilk contains only 0.002mg.
  • The amount of sodium in dates is lower.

Food varieties used in this article are Dates, deglet noor and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Dates vs Buttermilk 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
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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +290.9%
Contains more PotassiumPotassium +334.4%
Contains more IronIron +1940%
Contains more CopperCopper +1772.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +13000%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +197.4%
Contains more ZincZinc +44.8%
Contains more PhosphorusPhosphorus +43.5%

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
6
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B3Vitamin B3 +2096.6%
Contains more Vitamin B5Vitamin B5 +114.2%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +280%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +181%
~equal in Vitamin E ~0.05mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Dates Buttermilk DV% diff.
Fiber 8g 0g 32%
Fructose 19.56g 24%
Carbs 75.03g 4.79g 23%
Copper 0.206mg 0.011mg 22%
Potassium 656mg 151mg 15%
Iron 1.02mg 0.05mg 12%
Calories 282kcal 40kcal 12%
Manganese 0.262mg 0.002mg 11%
Vitamin B6 0.165mg 0.034mg 10%
Vitamin B12 0µg 0.22µg 9%
Calcium 39mg 116mg 8%
Sodium 2mg 190mg 8%
Magnesium 43mg 11mg 8%
Vitamin B3 1.274mg 0.058mg 8%
Vitamin B2 0.066mg 0.154mg 7%
Vitamin B5 0.589mg 0.275mg 6%
Folate 19µg 5µg 4%
Phosphorus 62mg 89mg 4%
Saturated fat 0.032g 0.548g 2%
Choline 6.3mg 17.7mg 2%
Vitamin K 2.7µg 0.1µg 2%
Vitamin B1 0.052mg 0.034mg 2%
Protein 2.45g 3.31g 2%
Selenium 3µg 2µg 2%
Vitamin A 0µg 14µg 2%
Cholesterol 0mg 4mg 1%
Zinc 0.29mg 0.42mg 1%
Fats 0.39g 0.88g 1%
Vitamin C 0.4mg 1mg 1%
Monounsaturated fat 0.036g 0.254g 1%
Net carbs 67.03g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 63.35g 4.79g N/A
Vitamin E 0.05mg 0.05mg 0%
Polyunsaturated fat 0.019g 0.033g 0%
Tryptophan 0.012mg 0.042mg 0%
Threonine 0.043mg 0.141mg 0%
Isoleucine 0.049mg 0.171mg 0%
Leucine 0.084mg 0.313mg 0%
Lysine 0.066mg 0.277mg 0%
Methionine 0.022mg 0.087mg 0%
Phenylalanine 0.05mg 0.171mg 0%
Valine 0.071mg 0.217mg 0%
Histidine 0.032mg 0.1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +1466.4%
Contains more OtherOther +79.8%
Contains more ProteinProtein +35.1%
Contains more FatsFats +125.6%
Contains more WaterWater +339%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +605.6%
Contains more Poly. FatPolyunsaturated fat +73.7%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.