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Dates vs. Chocolate — In-Depth Nutrition Comparison

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How are dates and chocolate different?

  • Dates are higher in vitamin B6; however, chocolate is richer in copper, iron, manganese, fats, magnesium, phosphorus, zinc, and vitamin B12.
  • Daily need coverage for saturated fat for chocolate is 92% higher.
  • Dates contain 4 times more vitamin B6 than chocolate. While dates contain 0.165mg of vitamin B6, chocolate contains only 0.042mg.
  • Dates have less saturated fat.
  • Chocolate has a lower glycemic index (23) than dates (42).

Dates, deglet noor and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Dates vs Chocolate infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Dates
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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more PotassiumPotassium +17.4%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +239.5%
Contains more CalciumCalcium +43.6%
Contains more IronIron +686.3%
Contains more CopperCopper +399%
Contains more ZincZinc +593.1%
Contains more PhosphorusPhosphorus +232.3%
Contains more ManganeseManganese +441.6%
~equal in Selenium ~3µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin B3Vitamin B3 +75.7%
Contains more Vitamin B5Vitamin B5 +98.3%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dates Chocolate DV% diff.
Copper 0.206mg 1.028mg 91%
Iron 1.02mg 8.02mg 88%
Saturated fat 0.032g 18.519g 84%
Manganese 0.262mg 1.419mg 50%
Fats 0.39g 31.28g 48%
Magnesium 43mg 146mg 25%
Monounsaturated fat 0.036g 9.54g 24%
Fructose 19.56g 0g 24%
Phosphorus 62mg 206mg 21%
Zinc 0.29mg 2.01mg 16%
Calories 282kcal 546kcal 13%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Vitamin B6 0.165mg 0.042mg 9%
Polyunsaturated fat 0.019g 1.092g 7%
Vitamin B5 0.589mg 0.297mg 6%
Omega-6 (Linoleic acid) 0.947g 6%
Protein 2.45g 4.88g 5%
Carbs 75.03g 61.17g 5%
Vitamin K 2.7µg 8.1µg 5%
Folate 19µg 5%
Omega-3 (ALA) 0.085g 5%
Fiber 8g 7g 4%
Cholesterol 0mg 8mg 3%
Potassium 656mg 559mg 3%
Vitamin E 0.05mg 0.54mg 3%
Vitamin B3 1.274mg 0.725mg 3%
Calcium 39mg 56mg 2%
Vitamin B1 0.052mg 0.025mg 2%
Sodium 2mg 24mg 1%
Vitamin B2 0.066mg 0.05mg 1%
Choline 6.3mg 1%
Weight per 100 calories 35g 18g N/A
Unsaturated / Saturated Fat ratio 1.7 0.57 N/A
Vitamin C 0.4mg 0%
Net carbs 67.03g 54.17g N/A
Sugar 63.35g 47.9g N/A
Vitamin A 0µg 2µg 0%
Selenium 3µg 3µg 0%
Trans fat 0g 0.112g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%
Omega-3 (EPA) 0g 0.001g N/A
Omega-6 (Eicosadienoic acid) 0g 0.001g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more CarbsCarbs +22.7%
Contains more WaterWater +2016.5%
Contains more ProteinProtein +99.2%
Contains more FatsFats +7920.5%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +26400%
Contains more Poly. FatPolyunsaturated fat +5647.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +94%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

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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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.