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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

Dates vs Couscous 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
9
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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.
Dates
8
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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
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.
Dates Couscous
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Couscous 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?

ok
ok
is better in case of low diet
Dates Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Dates
7%
Couscous
Minerals Daily Need Coverage Score
29%
Dates
22%
Couscous

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 63.25g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.003g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.