Dates vs. Coconut oil — In-Depth Nutrition Comparison
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The main differences between dates and coconut oil
- Dates are richer than coconut oil in fiber, copper, potassium, vitamin B6, iron, vitamin B5, manganese, magnesium, and phosphorus.
- Daily need coverage for saturated fat for coconut oil is 412% higher.
- Dates contain less saturated fat.
- Coconut oil has a lower glycemic index than dates.
Food types used in this article are Dates, deglet noor and Oil, coconut.
Infographic
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +3800% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1940% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +1350% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +350% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +2000% |
| Contains more Vitamin EVitamin E | +120% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.032g | 82.475g | 375% |
| Fats | 0.39g | 99.06g | 152% |
| Fiber | 8g | 0g | 32% |
| Calories | 282kcal | 892kcal | 31% |
| Carbs | 75.03g | 0g | 25% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 0mg | 23% |
| Potassium | 656mg | 0mg | 19% |
| Monounsaturated fat | 0.036g | 6.332g | 16% |
| Vitamin B6 | 0.165mg | 0mg | 13% |
| Iron | 1.02mg | 0.05mg | 12% |
| Vitamin B5 | 0.589mg | 0mg | 12% |
| Manganese | 0.262mg | 0mg | 11% |
| Polyunsaturated fat | 0.019g | 1.702g | 11% |
| Magnesium | 43mg | 0mg | 10% |
| Phosphorus | 62mg | 0mg | 9% |
| Vitamin B3 | 1.274mg | 0mg | 8% |
| Selenium | 3µg | 0µg | 5% |
| Vitamin B2 | 0.066mg | 0mg | 5% |
| Protein | 2.45g | 0g | 5% |
| Folate | 19µg | 0µg | 5% |
| Vitamin B1 | 0.052mg | 0mg | 4% |
| Calcium | 39mg | 1mg | 4% |
| Zinc | 0.29mg | 0.02mg | 2% |
| Vitamin K | 2.7µg | 0.6µg | 2% |
| Choline | 6.3mg | 0.3mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 0g | N/A |
| Sugar | 63.35g | 0g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Vitamin E | 0.05mg | 0.11mg | 0% |
| Trans fat | 0g | 0.028g | N/A |
| Tryptophan | 0.012mg | 0mg | 0% |
| Threonine | 0.043mg | 0mg | 0% |
| Isoleucine | 0.049mg | 0mg | 0% |
| Leucine | 0.084mg | 0mg | 0% |
| Lysine | 0.066mg | 0mg | 0% |
| Methionine | 0.022mg | 0mg | 0% |
| Phenylalanine | 0.05mg | 0mg | 0% |
| Valine | 0.071mg | 0mg | 0% |
| Histidine | 0.032mg | 0mg | 0% |
| Omega-3 - ALA | 0.019g | N/A | |
| Omega-6 - Linoleic acid | 1.676g | N/A |
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:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +68333.3% |
| Contains more OtherOther | +75.8% |
| Contains more FatsFats | +25300% |
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
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +17488.9% |
| Contains more Poly. FatPolyunsaturated fat | +8857.9% |
