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  6. Dates vs. Chocolate chip cookie

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.

Infographic

Dates vs Chocolate chip cookie 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
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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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%
~equal in Calcium ~38mg

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% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.365mg

All nutrients comparison - raw data values

Nutrient Dates Chocolate chip cookie 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

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% 28% 58% 6% 2%
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
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
52% 31% 17%
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%

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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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.