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Dates vs. Roquefort — In-Depth Nutrition Comparison

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What are the main differences between dates and roquefort?

  • Dates are richer in fiber, while roquefort is higher in calcium, phosphorus, vitamin B2, vitamin B12, vitamin B5, and selenium.
  • Roquefort's daily need coverage for saturated fat is 96% higher.
  • Dates are lower in saturated fat.
  • Dates have a higher glycemic index (42) than roquefort (27).

We used Dates, deglet noor and Cheese, roquefort types in this comparison.

Infographic

Dates vs Roquefort 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
6
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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +620.9%
Contains more IronIron +82.1%
Contains more CopperCopper +505.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +773.3%
Contains more CalciumCalcium +1597.4%
Contains more ZincZinc +617.2%
Contains more PhosphorusPhosphorus +532.3%
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
7
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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +73.6%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +787.9%
Contains more Vitamin B5Vitamin B5 +193.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +157.9%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more CarbsCarbs +3651.5%
Contains more ProteinProtein +779.2%
Contains more FatsFats +7756.4%
Contains more WaterWater +91.8%
Contains more OtherOther +302.5%

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
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +23438.9%
Contains more Poly. FatPolyunsaturated fat +6847.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Roquefort DV% diff.
Saturated fat 0.032g 19.263g 87%
Sodium 2mg 1809mg 79%
Calcium 39mg 662mg 62%
Fats 0.39g 30.64g 47%
Phosphorus 62mg 392mg 47%
Vitamin B2 0.066mg 0.586mg 40%
Protein 2.45g 21.54g 38%
Vitamin A 0µg 294µg 33%
Fiber 8g 0g 32%
Cholesterol 0mg 90mg 30%
Vitamin B12 0µg 0.64µg 27%
Fructose 19.56g 24%
Carbs 75.03g 2g 24%
Vitamin B5 0.589mg 1.731mg 23%
Monounsaturated fat 0.036g 8.474g 21%
Selenium 3µg 14.5µg 21%
Copper 0.206mg 0.034mg 19%
Potassium 656mg 91mg 17%
Zinc 0.29mg 2.08mg 16%
Manganese 0.262mg 0.03mg 10%
Polyunsaturated fat 0.019g 1.32g 9%
Folate 19µg 49µg 8%
Iron 1.02mg 0.56mg 6%
Calories 282kcal 369kcal 4%
Vitamin B3 1.274mg 0.734mg 3%
Magnesium 43mg 30mg 3%
Vitamin B6 0.165mg 0.124mg 3%
Vitamin K 2.7µg 2%
Vitamin B1 0.052mg 0.04mg 1%
Choline 6.3mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 2g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.012mg 0.303mg 0%
Threonine 0.043mg 0.965mg 0%
Isoleucine 0.049mg 1.217mg 0%
Leucine 0.084mg 2.114mg 0%
Lysine 0.066mg 1.848mg 0%
Methionine 0.022mg 0.558mg 0%
Phenylalanine 0.05mg 1.023mg 0%
Valine 0.071mg 1.614mg 0%
Histidine 0.032mg 0.602mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Roquefort
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
39%
Roquefort
Minerals Daily Need Coverage Score
29%
Dates
80%
Roquefort

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1807mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 19.231g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1.6)
Which food is richer in minerals?
?
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.
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.