Dates vs. Couscous — In-Depth Nutrition Comparison
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What are the main differences between dates and couscous?
- Dates are richer in fiber, copper, potassium, vitamin B6, magnesium, iron, manganese, and phosphorus, while couscous is higher in selenium.
- Couscous's daily need coverage for selenium is 45% higher.
- Couscous has 11 times less potassium than dates. Dates have 656mg of potassium, while couscous has 58mg.
- Couscous has a higher glycemic index (65) than dates (42).
We used Dates, deglet noor and Couscous, cooked types in this comparison.
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 | +437.5% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +1031% |
| Contains more IronIron | +168.4% |
| Contains more CopperCopper | +402.4% |
| Contains more ZincZinc | +11.5% |
| Contains more PhosphorusPhosphorus | +181.8% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +211.9% |
| Contains more SeleniumSelenium | +816.7% |
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 B2Vitamin B2 | +144.4% |
| Contains more Vitamin B3Vitamin B3 | +29.6% |
| Contains more Vitamin B5Vitamin B5 | +58.8% |
| Contains more Vitamin B6Vitamin B6 | +223.5% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +90.9% |
| Contains more Vitamin EVitamin E | +160% |
| Contains more Vitamin B1Vitamin B1 | +21.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +143.8% |
| Contains more CarbsCarbs | +223.1% |
| Contains more OtherOther | +515.4% |
| Contains more ProteinProtein | +54.7% |
| Contains more WaterWater | +253.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +63.6% |
| Contains more Poly. FatPolyunsaturated fat | +236.8% |
~equal in
Saturated fat
~0.029g
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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 3µg | 27.5µg | 45% |
| Fiber | 8g | 1.4g | 26% |
| Fructose | 19.56g | 24% | |
| Potassium | 656mg | 58mg | 18% |
| Copper | 0.206mg | 0.041mg | 18% |
| Carbs | 75.03g | 23.22g | 17% |
| Vitamin B6 | 0.165mg | 0.051mg | 9% |
| Calories | 282kcal | 112kcal | 9% |
| Manganese | 0.262mg | 0.084mg | 8% |
| Iron | 1.02mg | 0.38mg | 8% |
| Magnesium | 43mg | 8mg | 8% |
| Phosphorus | 62mg | 22mg | 6% |
| Vitamin B5 | 0.589mg | 0.371mg | 4% |
| Calcium | 39mg | 8mg | 3% |
| Protein | 2.45g | 3.79g | 3% |
| Vitamin B2 | 0.066mg | 0.027mg | 3% |
| Vitamin K | 2.7µg | 0.1µg | 2% |
| Vitamin B3 | 1.274mg | 0.983mg | 2% |
| Choline | 6.3mg | 3.3mg | 1% |
| Folate | 19µg | 15µg | 1% |
| Vitamin E | 0.05mg | 0.13mg | 1% |
| Vitamin B1 | 0.052mg | 0.063mg | 1% |
| Fats | 0.39g | 0.16g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 21.82g | N/A |
| Sugar | 63.35g | 0.1g | N/A |
| Zinc | 0.29mg | 0.26mg | 0% |
| Sodium | 2mg | 5mg | 0% |
| Saturated fat | 0.032g | 0.029g | 0% |
| Monounsaturated fat | 0.036g | 0.022g | 0% |
| Polyunsaturated fat | 0.019g | 0.064g | 0% |
| Tryptophan | 0.012mg | 0.049mg | 0% |
| Threonine | 0.043mg | 0.1mg | 0% |
| Isoleucine | 0.049mg | 0.147mg | 0% |
| Leucine | 0.084mg | 0.259mg | 0% |
| Lysine | 0.066mg | 0.073mg | 0% |
| Methionine | 0.022mg | 0.059mg | 0% |
| Phenylalanine | 0.05mg | 0.184mg | 0% |
| Valine | 0.071mg | 0.162mg | 0% |
| Histidine | 0.032mg | 0.077mg | 0% |
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%
7%
Minerals Daily Need Coverage Score
29%
22%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 63.25g)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.003g)
Which food is cheaper?
Couscous is cheaper (difference - $0.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)