Dates vs. Olive oil — In-Depth Nutrition Comparison
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Significant differences between dates and olive oil
- Dates have more fiber, copper, potassium, vitamin B6, vitamin B5, manganese, and magnesium; however, olive oil is richer in vitamin E and vitamin K.
- Olive oil covers your daily vitamin E needs 95% more than dates.
- Dates contain less saturated fat.
- Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of olive oil is 0.
Specific food types used in this comparison are Dates, deglet noor and Oil, olive, salad or cooking.
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 | +65500% |
| Contains more IronIron | +82.1% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 FolateFolate | +∞% |
| Contains more CholineCholine | +2000% |
| Contains more Vitamin EVitamin E | +28600% |
| Contains more Vitamin KVitamin K | +2129.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 0.036g | 72.961g | 182% |
| Fats | 0.39g | 100g | 153% |
| Vitamin E | 0.05mg | 14.35mg | 95% |
| Polyunsaturated fat | 0.019g | 10.523g | 70% |
| Saturated fat | 0.032g | 13.808g | 63% |
| Vitamin K | 2.7µg | 60.2µg | 48% |
| Fiber | 8g | 0g | 32% |
| Calories | 282kcal | 884kcal | 30% |
| Carbs | 75.03g | 0g | 25% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 0mg | 23% |
| Potassium | 656mg | 1mg | 19% |
| Vitamin B6 | 0.165mg | 0mg | 13% |
| Vitamin B5 | 0.589mg | 0mg | 12% |
| Manganese | 0.262mg | 0mg | 11% |
| Magnesium | 43mg | 0mg | 10% |
| Phosphorus | 62mg | 0mg | 9% |
| Vitamin B3 | 1.274mg | 0mg | 8% |
| Iron | 1.02mg | 0.56mg | 6% |
| Vitamin B2 | 0.066mg | 0mg | 5% |
| Folate | 19µg | 0µg | 5% |
| Protein | 2.45g | 0g | 5% |
| Selenium | 3µg | 0µg | 5% |
| Calcium | 39mg | 1mg | 4% |
| Vitamin B1 | 0.052mg | 0mg | 4% |
| Zinc | 0.29mg | 0mg | 3% |
| 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 | 2mg | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +25541% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +202569.4% |
| Contains more Poly. FatPolyunsaturated fat | +55284.2% |
