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  6. Dates vs. Chocolate cake

Dates vs. Chocolate cake — In-Depth Nutrition Comparison

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How are dates and chocolate cake different?

  • Dates are richer in fiber, potassium, and vitamin B6, while chocolate cake is higher in choline, selenium, vitamin B2, and vitamin B1.
  • Chocolate cake covers your daily need for saturated fat, 27% more than dates.
  • Dates contain 5 times more fiber than chocolate cake. Dates contain 8g of fiber, while chocolate cake contains 1.6g.
  • Dates are lower in sodium.

Dates, deglet noor and Cake, chocolate, prepared from recipe without frosting types were used in this article.

Infographic

Dates vs Chocolate cake 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
3
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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +34.4%
Contains more PotassiumPotassium +368.6%
Contains less SodiumSodium -99.4%
Contains more CalciumCalcium +53.8%
Contains more IronIron +57.8%
Contains more ZincZinc +137.9%
Contains more PhosphorusPhosphorus +71%
Contains more SeleniumSelenium +296.7%
~equal in Copper ~0.207mg
~equal in Manganese ~0.28mg

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
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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B6Vitamin B6 +302.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +171.2%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.1%
Contains more CholineCholine +1938.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dates Chocolate cake DV% diff.
Fiber 8g 1.6g 26%
Saturated fat 0.032g 5.43g 25%
Fructose 19.56g 24%
Fats 0.39g 15.1g 23%
Choline 6.3mg 128.4mg 22%
Cholesterol 0mg 58mg 19%
Polyunsaturated fat 0.019g 2.761g 18%
Selenium 3µg 11.9µg 16%
Monounsaturated fat 0.036g 6.039g 15%
Potassium 656mg 140mg 15%
Sodium 2mg 315mg 14%
Vitamin B2 0.066mg 0.213mg 11%
Vitamin B6 0.165mg 0.041mg 10%
Vitamin B1 0.052mg 0.141mg 7%
Vitamin B12 0µg 0.16µg 7%
Carbs 75.03g 53.4g 7%
Iron 1.02mg 1.61mg 7%
Phosphorus 62mg 106mg 6%
Vitamin B5 0.589mg 0.304mg 6%
Protein 2.45g 5.3g 6%
Calories 282kcal 371kcal 4%
Zinc 0.29mg 0.69mg 4%
Magnesium 43mg 32mg 3%
Vitamin K 2.7µg 2%
Folate 19µg 27µg 2%
Calcium 39mg 60mg 2%
Manganese 0.262mg 0.28mg 1%
Vitamin B3 1.274mg 1.137mg 1%
Vitamin C 0.4mg 0.2mg 0%
Net carbs 67.03g 51.8g N/A
Sugar 63.35g N/A
Copper 0.206mg 0.207mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.012mg 0.068mg 0%
Threonine 0.043mg 0.202mg 0%
Isoleucine 0.049mg 0.24mg 0%
Leucine 0.084mg 0.407mg 0%
Lysine 0.066mg 0.268mg 0%
Methionine 0.022mg 0.116mg 0%
Phenylalanine 0.05mg 0.265mg 0%
Valine 0.071mg 0.283mg 0%
Histidine 0.032mg 0.12mg 0%
Omega-3 - DHA 0g 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more CarbsCarbs +40.5%
Contains more ProteinProtein +116.3%
Contains more FatsFats +3771.8%
Contains more WaterWater +18.9%
Contains more OtherOther +12.5%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +16675%
Contains more Poly. FatPolyunsaturated fat +14431.6%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.