Dates vs. Coleslaw — In-Depth Nutrition Comparison
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The main differences between Dates and Coleslaw
- Dates are richer in Fiber, Copper, Potassium, Iron, Magnesium, and Manganese, yet Coleslaw is richer in Vitamin K, and Vitamin C.
- Daily need coverage for Vitamin K from Coleslaw is 57% higher.
- Dates contain 14 times more Copper than Coleslaw. Dates contain 0.206mg of Copper, while Coleslaw contains 0.015mg.
- Dates contain less Saturated Fat.
Food types used in this article are Dates, deglet noor and Fast foods, coleslaw.
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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
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Calcium
+30%
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Iron
+363.6%
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Magnesium
+437.5%
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Phosphorus
+210%
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Potassium
+408.5%
Contains
less
Sodium
-99%
Contains
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Zinc
+107.1%
Contains
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Copper
+1273.3%
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Manganese
+156.9%
Contains
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Calcium
+30%
Contains
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Iron
+363.6%
Contains
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Magnesium
+437.5%
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Phosphorus
+210%
Contains
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Potassium
+408.5%
Contains
less
Sodium
-99%
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Zinc
+107.1%
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Copper
+1273.3%
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Manganese
+156.9%
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.
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Vitamin B1
+100%
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Vitamin B2
+230%
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Vitamin B3
+518.4%
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Vitamin B5
+139.4%
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Vitamin B6
+47.3%
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Vitamin A
+850%
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Vitamin E
+980%
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Vitamin C
+3550%
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Vitamin B12
+∞%
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Vitamin K
+2525.9%
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Vitamin B1
+100%
Contains
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Vitamin B2
+230%
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Vitamin B3
+518.4%
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Vitamin B5
+139.4%
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Vitamin B6
+47.3%
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Vitamin A
+850%
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Vitamin E
+980%
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Vitamin C
+3550%
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Vitamin B12
+∞%
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Vitamin K
+2525.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+157.9%
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Carbs
+403.9%
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Other
+92.8%
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Fats
+2441%
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Water
+257.6%
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Protein
+157.9%
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Carbs
+403.9%
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Other
+92.8%
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Fats
+2441%
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Water
+257.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-98%
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Monounsaturated Fat
+7319.4%
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Polyunsaturated fat
+28047.4%
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Saturated Fat
-98%
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Monounsaturated Fat
+7319.4%
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Polyunsaturated fat
+28047.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+166.1%
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Glucose
+1075.7%
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Fructose
+1258.3%
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Maltose
+∞%
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Galactose
+∞%
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Sucrose
+166.1%
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Glucose
+1075.7%
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Fructose
+1258.3%
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Maltose
+∞%
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Galactose
+∞%
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 12.99g |
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| Protein | 2.45g | 0.95g |
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| Fats | 0.39g | 9.91g |
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| Carbs | 75.03g | 14.89g |
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| Calories | 282kcal | 153kcal |
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| Fructose | 19.56g | 1.44g |
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| Sugar | 63.35g | 12.19g |
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| Fiber | 8g | 1.9g |
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| Calcium | 39mg | 30mg |
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| Iron | 1.02mg | 0.22mg |
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| Magnesium | 43mg | 8mg |
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| Phosphorus | 62mg | 20mg |
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| Potassium | 656mg | 129mg |
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| Sodium | 2mg | 203mg |
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| Zinc | 0.29mg | 0.14mg |
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| Copper | 0.206mg | 0.015mg |
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| Manganese | 0.262mg | 0.102mg |
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| Selenium | 3µg |
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| Vitamin A | 10IU | 95IU |
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| Vitamin A RAE | 0µg | 28µg |
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| Vitamin E | 0.05mg | 0.54mg |
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| Vitamin C | 0.4mg | 14.6mg |
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| Vitamin B1 | 0.052mg | 0.026mg |
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| Vitamin B2 | 0.066mg | 0.02mg |
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| Vitamin B3 | 1.274mg | 0.206mg |
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| Vitamin B5 | 0.589mg | 0.246mg |
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| Vitamin B6 | 0.165mg | 0.112mg |
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| Folate | 19µg |
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| Vitamin B12 | 0µg | 0.01µg |
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| Vitamin K | 2.7µg | 70.9µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Cholesterol | 0mg | 4mg |
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| Trans Fat | 0g | 0.037g |
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| Saturated Fat | 0.032g | 1.599g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - EPA | 0g | 0.006g |
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| Monounsaturated Fat | 0.036g | 2.671g |
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| Polyunsaturated fat | 0.019g | 5.348g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.002g |
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| Omega-6 - Linoleic acid | 4.979g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.024g |
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| Omega-3 - ALA | 0.279g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
25%
Minerals Daily Need Coverage Score
29%
9%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 201mg)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 1.567g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Sugar?
Coleslaw is lower in Sugar (difference - 51.16g)
Which food is lower in glycemic index?
Coleslaw is lower in glycemic index (difference - 3)
Which food is cheaper?
Coleslaw is cheaper (difference - $2)
Which food is richer in vitamins?
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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.