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Dates vs. Candy bar — In-Depth Nutrition Comparison

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The main differences between Dates and Candy bar

  • Dates are richer in Fiber, yet Candy bar is richer in Vitamin B6, Copper, Manganese, Vitamin B3, Phosphorus, Zinc, Vitamin E, and Magnesium.
  • Daily need coverage for Vitamin B6 from Candy bar is 11757% higher.
  • Dates contain 2 times more Fiber than Candy bar. Dates contain 8g of Fiber, while Candy bar contains 4.1g.
  • Dates contain less Saturated Fat.

Food types used in this article are Dates, deglet noor and Candies, peanut bar.

Infographic

Dates vs Candy bar 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
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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more PotassiumPotassium +61.2%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +155.8%
Contains more CalciumCalcium +100%
Contains more CopperCopper +275.7%
Contains more ZincZinc +1258.6%
Contains more PhosphorusPhosphorus +396.8%
Contains more ManganeseManganese +374.4%
Contains more SeleniumSelenium +56.7%
~equal in Iron ~0.97mg

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
3
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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +112.1%
Contains more Vitamin B3Vitamin B3 +521.8%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B6Vitamin B6 +92627.3%
Contains more FolateFolate +294.7%
Contains more CholineCholine +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more CarbsCarbs +58.3%
Contains more WaterWater +1183.1%
Contains more ProteinProtein +532.7%
Contains more FatsFats +8541%
Contains more OtherOther +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 52% 33%
Saturated Fat: Sat. Fat 4.678 g
Monounsaturated Fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated Fat -99.3%
Contains more Mono. FatMonounsaturated Fat +46347.2%
Contains more Poly. FatPolyunsaturated fat +55952.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Candy bar Opinion
Calories 282kcal 522kcal Candy bar
Protein 2.45g 15.5g Candy bar
Fats 0.39g 33.7g Candy bar
Vitamin C 0.4mg 0mg Dates
Net carbs 67.03g 43.3g Dates
Carbs 75.03g 47.4g Dates
Magnesium 43mg 110mg Candy bar
Calcium 39mg 78mg Candy bar
Potassium 656mg 407mg Dates
Iron 1.02mg 0.97mg Dates
Sugar 63.35g 42.22g Candy bar
Fiber 8g 4.1g Dates
Copper 0.206mg 0.774mg Candy bar
Zinc 0.29mg 3.94mg Candy bar
Phosphorus 62mg 308mg Candy bar
Sodium 2mg 156mg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 4.1mg Candy bar
Manganese 0.262mg 1.243mg Candy bar
Selenium 3µg 4.7µg Candy bar
Vitamin B1 0.052mg 0.1mg Candy bar
Vitamin B2 0.066mg 0.14mg Candy bar
Vitamin B3 1.274mg 7.922mg Candy bar
Vitamin B5 0.589mg 0.83mg Candy bar
Vitamin B6 0.165mg 153mg Candy bar
Vitamin K 2.7µg 0µg Dates
Folate 19µg 75µg Candy bar
Choline 6.3mg 29.4mg Candy bar
Saturated Fat 0.032g 4.678g Dates
Monounsaturated Fat 0.036g 16.721g Candy bar
Polyunsaturated fat 0.019g 10.65g Candy bar
Tryptophan 0.012mg 0.149mg Candy bar
Threonine 0.043mg 0.52mg Candy bar
Isoleucine 0.049mg 0.534mg Candy bar
Leucine 0.084mg 0.986mg Candy bar
Lysine 0.066mg 0.545mg Candy bar
Methionine 0.022mg 0.185mg Candy bar
Phenylalanine 0.05mg 0.787mg Candy bar
Valine 0.071mg 0.638mg Candy bar
Histidine 0.032mg 0.385mg Candy bar
Fructose 19.56g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Candy bar
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
2748%
Candy bar
Minerals Daily Need Coverage Score
29%
Dates
88%
Candy bar

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 154mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 4.646g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Candy bar
Candy bar is lower in Sugar (difference - 21.13g)
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $2)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is richer in vitamins?
Candy bar
Candy bar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.