Dates vs. Chocolate chip cookie — In-Depth Nutrition Comparison
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A recap on differences between dates and chocolate chip cookie
- Dates are higher in potassium, yet chocolate chip cookie is higher in copper, iron, manganese, selenium, vitamin A, and vitamin B1.
- Chocolate chip cookie covers your daily saturated fat needs 70% more than dates.
- Dates contain 3 times more potassium than chocolate chip cookie. While dates contain 656mg of potassium, chocolate chip cookie contains only 221mg.
- The amount of sodium in dates is lower.
Food varieties used in this article are Dates, deglet noor and Cookies, chocolate chip, prepared from recipe, made with butter.
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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 | +196.8% |
| Contains less SodiumSodium | -99.4% |
| Contains more MagnesiumMagnesium | +27.9% |
| Contains more IronIron | +143.1% |
| Contains more CopperCopper | +87.4% |
| Contains more ZincZinc | +224.1% |
| Contains more PhosphorusPhosphorus | +61.3% |
| Contains more ManganeseManganese | +153.1% |
| Contains more SeleniumSelenium | +273.3% |
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.
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +127.4% |
| Contains more Vitamin B6Vitamin B6 | +96.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +253.8% |
| Contains more Vitamin B2Vitamin B2 | +168.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +73.7% |
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:
5.7 g
Fats:
28.4 g
Carbs:
58.2 g
Water:
5.7 g
Other:
2 g
| Contains more CarbsCarbs | +28.9% |
| Contains more WaterWater | +260.2% |
| Contains more ProteinProtein | +132.7% |
| Contains more FatsFats | +7182.1% |
| Contains more OtherOther | +25% |
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
14.071 g
Monounsaturated fat:
Mono. Fat
8.241 g
Polyunsaturated fat:
Poly. Fat
4.541 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +22791.7% |
| Contains more Poly. FatPolyunsaturated fat | +23800% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.032g | 14.071g | 64% |
| Fats | 0.39g | 28.4g | 43% |
| Fiber | 8g | 32% | |
| Polyunsaturated fat | 0.019g | 4.541g | 30% |
| Fructose | 19.56g | 24% | |
| Cholesterol | 0mg | 70mg | 23% |
| Monounsaturated fat | 0.036g | 8.241g | 21% |
| Copper | 0.206mg | 0.386mg | 20% |
| Iron | 1.02mg | 2.48mg | 18% |
| Manganese | 0.262mg | 0.663mg | 17% |
| Sodium | 2mg | 341mg | 15% |
| Selenium | 3µg | 11.2µg | 15% |
| Vitamin A | 0µg | 139µg | 15% |
| Potassium | 656mg | 221mg | 13% |
| Vitamin B1 | 0.052mg | 0.184mg | 11% |
| Calories | 282kcal | 488kcal | 10% |
| Vitamin B2 | 0.066mg | 0.177mg | 9% |
| Protein | 2.45g | 5.7g | 7% |
| Vitamin B5 | 0.589mg | 0.259mg | 7% |
| Vitamin B6 | 0.165mg | 0.084mg | 6% |
| Zinc | 0.29mg | 0.94mg | 6% |
| Carbs | 75.03g | 58.2g | 6% |
| Phosphorus | 62mg | 100mg | 5% |
| Folate | 19µg | 33µg | 4% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Magnesium | 43mg | 55mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B3 | 1.274mg | 1.365mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0.4mg | 0.2mg | 0% |
| Net carbs | 67.03g | 58.2g | N/A |
| Calcium | 39mg | 38mg | 0% |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.012mg | 0.072mg | 0% |
| Threonine | 0.043mg | 0.191mg | 0% |
| Isoleucine | 0.049mg | 0.224mg | 0% |
| Leucine | 0.084mg | 0.391mg | 0% |
| Lysine | 0.066mg | 0.214mg | 0% |
| Methionine | 0.022mg | 0.106mg | 0% |
| Phenylalanine | 0.05mg | 0.27mg | 0% |
| Valine | 0.071mg | 0.279mg | 0% |
| Histidine | 0.032mg | 0.123mg | 0% |
| Omega-3 - DHA | 0g | 0.003g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
29%
55%
Comparison summary
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 339mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 14.039g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Chocolate chip cookie is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Chocolate chip cookie is cheaper (difference - $2)
Which food is richer in minerals?
Chocolate chip cookie is relatively richer in minerals
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.