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  6. Dates vs. Cheesecake

Dates vs. Cheesecake — In-Depth Nutrition Comparison

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The main differences between dates and cheesecake

  • Dates are richer in fiber, copper, potassium, vitamin B6, and magnesium, yet cheesecake is richer in vitamin A and vitamin B2.
  • Daily need coverage for saturated fat for cheesecake is 49% higher.
  • Dates contain 20 times more fiber than cheesecake. Dates contain 8g of fiber, while cheesecake contains 0.4g.
  • Dates contain less sodium.

Food types used in this article are Dates, deglet noor and Cheesecake commercially prepared.

Infographic

Dates vs Cheesecake 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
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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +290.9%
Contains more PotassiumPotassium +628.9%
Contains more IronIron +61.9%
Contains more CopperCopper +930%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +87.1%
Contains more CalciumCalcium +30.8%
Contains more ZincZinc +75.9%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +73.3%

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
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% 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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B3Vitamin B3 +553.3%
Contains more Vitamin B6Vitamin B6 +217.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1020%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +192.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +63%
Contains more CholineCholine +628.6%
~equal in Vitamin C ~0.4mg
~equal in Vitamin B5 ~0.571mg
~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient Dates Cheesecake DV% diff.
Saturated fat 0.032g 9.921g 45%
Fats 0.39g 22.5g 34%
Fiber 8g 0.4g 30%
Fructose 19.56g 24%
Monounsaturated fat 0.036g 8.634g 21%
Copper 0.206mg 0.02mg 21%
Sodium 2mg 438mg 19%
Cholesterol 0mg 55mg 18%
Vitamin A 0µg 159µg 18%
Carbs 75.03g 25.5g 17%
Potassium 656mg 90mg 17%
Polyunsaturated fat 0.019g 1.602g 11%
Vitamin B2 0.066mg 0.193mg 10%
Vitamin B6 0.165mg 0.052mg 9%
Magnesium 43mg 11mg 8%
Vitamin B3 1.274mg 0.195mg 7%
Vitamin B12 0µg 0.17µg 7%
Choline 6.3mg 45.9mg 7%
Protein 2.45g 5.5g 6%
Manganese 0.262mg 0.14mg 5%
Iron 1.02mg 0.63mg 5%
Phosphorus 62mg 93mg 4%
Selenium 3µg 5.2µg 4%
Vitamin E 0.05mg 0.56mg 3%
Vitamin D 0µg 0.5µg 3%
Calories 282kcal 321kcal 2%
Vitamin B1 0.052mg 0.028mg 2%
Vitamin D 0IU 18IU 2%
Zinc 0.29mg 0.51mg 2%
Vitamin K 2.7µg 4.4µg 1%
Calcium 39mg 51mg 1%
Vitamin C 0.4mg 0.4mg 0%
Net carbs 67.03g 25.1g N/A
Sugar 63.35g 21.8g N/A
Vitamin B5 0.589mg 0.571mg 0%
Folate 19µg 18µg 0%
Tryptophan 0.012mg 0.064mg 0%
Threonine 0.043mg 0.222mg 0%
Isoleucine 0.049mg 0.281mg 0%
Leucine 0.084mg 0.464mg 0%
Lysine 0.066mg 0.372mg 0%
Methionine 0.022mg 0.136mg 0%
Phenylalanine 0.05mg 0.258mg 0%
Valine 0.071mg 0.314mg 0%
Histidine 0.032mg 0.133mg 0%
Omega-3 - DHA 0g 0.005g N/A

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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more CarbsCarbs +194.2%
Contains more OtherOther +77.8%
Contains more ProteinProtein +124.5%
Contains more FatsFats +5669.2%
Contains more WaterWater +122.1%

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +23883.3%
Contains more Poly. FatPolyunsaturated fat +8331.6%

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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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.