Dates vs. Cheese sandwich — In-Depth Nutrition Comparison
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Significant differences between dates and cheese sandwich
- Dates have more fiber; however, cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B2, vitamin B1, iron, and calcium.
- Cheese sandwich covers your daily phosphorus needs 46% more than dates.
- Cheese sandwich has 3 times less fiber than dates. Dates have 8g of fiber, while cheese sandwich has 3.1g.
- Dates contain less saturated fat.
- Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of dates is 42.
Specific food types used in this comparison are Dates, deglet noor and Crackers, wheat, sandwich, with cheese filling.
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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 PotassiumPotassium | +114.4% |
| Contains more CopperCopper | +28.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +25.6% |
| Contains more CalciumCalcium | +423.1% |
| Contains more IronIron | +156.9% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +516.1% |
| Contains more ManganeseManganese | +313.4% |
| Contains more SeleniumSelenium | +710% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +275% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +588.5% |
| Contains more Vitamin B2Vitamin B2 | +547% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B6Vitamin B6 | +58.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +236.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.019g | 9.166g | 61% |
| Phosphorus | 62mg | 382mg | 46% |
| Selenium | 3µg | 24.3µg | 39% |
| Fats | 0.39g | 25g | 38% |
| Manganese | 0.262mg | 1.083mg | 36% |
| Sodium | 2mg | 839mg | 36% |
| Vitamin B2 | 0.066mg | 0.427mg | 28% |
| Vitamin B1 | 0.052mg | 0.358mg | 26% |
| Monounsaturated fat | 0.036g | 10.351g | 26% |
| Fructose | 19.56g | 24% | |
| Iron | 1.02mg | 2.62mg | 20% |
| Fiber | 8g | 3.1g | 20% |
| Saturated fat | 0.032g | 4.129g | 19% |
| Calcium | 39mg | 204mg | 17% |
| Protein | 2.45g | 9.8g | 15% |
| Vitamin B3 | 1.274mg | 3.185mg | 12% |
| Folate | 19µg | 64µg | 11% |
| Calories | 282kcal | 497kcal | 11% |
| Potassium | 656mg | 306mg | 10% |
| Vitamin B6 | 0.165mg | 0.261mg | 7% |
| Carbs | 75.03g | 58.2g | 6% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Zinc | 0.29mg | 0.87mg | 5% |
| Copper | 0.206mg | 0.16mg | 5% |
| Magnesium | 43mg | 54mg | 3% |
| Vitamin A | 0µg | 21µg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin B5 | 0.589mg | 0.622mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0.4mg | 1.5mg | 1% |
| Net carbs | 67.03g | 55.1g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.012mg | 0.13mg | 0% |
| Threonine | 0.043mg | 0.298mg | 0% |
| Isoleucine | 0.049mg | 0.383mg | 0% |
| Leucine | 0.084mg | 0.698mg | 0% |
| Lysine | 0.066mg | 0.344mg | 0% |
| Methionine | 0.022mg | 0.167mg | 0% |
| Phenylalanine | 0.05mg | 0.472mg | 0% |
| Valine | 0.071mg | 0.438mg | 0% |
| Histidine | 0.032mg | 0.219mg | 0% |
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:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more CarbsCarbs | +28.9% |
| Contains more WaterWater | +541.6% |
| Contains more ProteinProtein | +300% |
| Contains more FatsFats | +6310.3% |
| Contains more OtherOther | +137.5% |
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
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +28652.8% |
| Contains more Poly. FatPolyunsaturated fat | +48142.1% |
