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Dates vs. Brunost — In-Depth Nutrition Comparison

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How are dates and brunost different?

  • Dates are richer in fiber, while brunost is higher in vitamin B2, vitamin B12, vitamin B5, phosphorus, calcium, and potassium.
  • Brunost covers your daily need for vitamin B2, 101% more than dates.
  • Dates are lower in sodium.
  • Dates have a higher glycemic index (42) than brunost (27).

Dates, deglet noor and Cheese, gjetost types were used in this article.

Infographic

Dates vs Brunost 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
4
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +96.2%
Contains more CopperCopper +157.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +555%
Contains more MagnesiumMagnesium +62.8%
Contains more CalciumCalcium +925.6%
Contains more PotassiumPotassium +114.8%
Contains more ZincZinc +293.1%
Contains more PhosphorusPhosphorus +616.1%
Contains more SeleniumSelenium +383.3%

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
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 0% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +56.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +505.8%
Contains more Vitamin B2Vitamin B2 +1993.9%
Contains more Vitamin B5Vitamin B5 +468.9%
Contains more Vitamin B6Vitamin B6 +64.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more CarbsCarbs +75.9%
Contains more WaterWater +52.8%
Contains more ProteinProtein +293.9%
Contains more FatsFats +7466.7%
Contains more OtherOther +196.9%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +21786.1%
Contains more Poly. FatPolyunsaturated fat +4836.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Brunost DV% diff.
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.066mg 1.382mg 101%
Saturated fat 0.032g 19.16g 87%
Vitamin B5 0.589mg 3.351mg 55%
Phosphorus 62mg 444mg 55%
Fats 0.39g 29.51g 45%
Vitamin A 0µg 334µg 37%
Calcium 39mg 400mg 36%
Fiber 8g 0g 32%
Cholesterol 0mg 94mg 31%
Sodium 2mg 600mg 26%
Fructose 19.56g 24%
Vitamin B1 0.052mg 0.315mg 22%
Potassium 656mg 1409mg 22%
Selenium 3µg 14.5µg 21%
Monounsaturated fat 0.036g 7.879g 20%
Copper 0.206mg 0.08mg 14%
Protein 2.45g 9.65g 14%
Carbs 75.03g 42.65g 11%
Manganese 0.262mg 0.04mg 10%
Calories 282kcal 466kcal 9%
Zinc 0.29mg 1.14mg 8%
Vitamin B6 0.165mg 0.271mg 8%
Polyunsaturated fat 0.019g 0.938g 6%
Magnesium 43mg 70mg 6%
Iron 1.02mg 0.52mg 6%
Folate 19µg 5µg 4%
Vitamin B3 1.274mg 0.813mg 3%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 42.65g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.012mg 0.135mg 0%
Threonine 0.043mg 0.393mg 0%
Isoleucine 0.049mg 0.519mg 0%
Leucine 0.084mg 0.992mg 0%
Lysine 0.066mg 0.814mg 0%
Methionine 0.022mg 0.318mg 0%
Phenylalanine 0.05mg 0.54mg 0%
Valine 0.071mg 0.765mg 0%
Histidine 0.032mg 0.293mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Brunost
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
84%
Brunost
Minerals Daily Need Coverage Score
29%
Dates
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 19.128g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.