Dates vs. Crouton — In-Depth Nutrition Comparison
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How are dates and crouton different?
- Dates are higher in potassium, fiber, and vitamin B6; however, crouton is richer in selenium, vitamin B1, iron, folate, vitamin B3, and vitamin B2.
- Daily need coverage for selenium for crouton is 63% higher.
- Dates contain 6 times more vitamin B6 than crouton. While dates contain 0.165mg of vitamin B6, crouton contains only 0.026mg.
- Dates have less sodium.
- Dates have a lower glycemic index (42) than crouton (72).
Dates, deglet noor and Croutons, plain are the varieties used in this article.
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 | +38.7% |
| Contains more PotassiumPotassium | +429% |
| Contains more CopperCopper | +26.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more CalciumCalcium | +94.9% |
| Contains more IronIron | +300% |
| Contains more ZincZinc | +206.9% |
| Contains more PhosphorusPhosphorus | +85.5% |
| Contains more ManganeseManganese | +90.8% |
| Contains more SeleniumSelenium | +1150% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +37.3% |
| Contains more Vitamin B6Vitamin B6 | +534.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1098.1% |
| Contains more Vitamin B2Vitamin B2 | +312.1% |
| Contains more Vitamin B3Vitamin B3 | +326.9% |
| Contains more FolateFolate | +594.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3µg | 37.5µg | 63% |
| Vitamin B1 | 0.052mg | 0.623mg | 48% |
| Iron | 1.02mg | 4.08mg | 38% |
| Sodium | 2mg | 698mg | 30% |
| Folate | 19µg | 132µg | 28% |
| Vitamin B3 | 1.274mg | 5.439mg | 26% |
| Fructose | 19.56g | 24% | |
| Protein | 2.45g | 11.9g | 19% |
| Vitamin B2 | 0.066mg | 0.272mg | 16% |
| Potassium | 656mg | 124mg | 16% |
| Fiber | 8g | 5.1g | 12% |
| Vitamin B6 | 0.165mg | 0.026mg | 11% |
| Fats | 0.39g | 6.6g | 10% |
| Manganese | 0.262mg | 0.5mg | 10% |
| Polyunsaturated fat | 0.019g | 1.273g | 8% |
| Monounsaturated fat | 0.036g | 3.059g | 8% |
| Phosphorus | 62mg | 115mg | 8% |
| Saturated fat | 0.032g | 1.51g | 7% |
| Calories | 282kcal | 407kcal | 6% |
| Copper | 0.206mg | 0.163mg | 5% |
| Zinc | 0.29mg | 0.89mg | 5% |
| Calcium | 39mg | 76mg | 4% |
| Vitamin B5 | 0.589mg | 0.429mg | 3% |
| Magnesium | 43mg | 31mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Carbs | 75.03g | 73.5g | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 68.4g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.012mg | 0.14mg | 0% |
| Threonine | 0.043mg | 0.337mg | 0% |
| Isoleucine | 0.049mg | 0.456mg | 0% |
| Leucine | 0.084mg | 0.832mg | 0% |
| Lysine | 0.066mg | 0.278mg | 0% |
| Methionine | 0.022mg | 0.211mg | 0% |
| Phenylalanine | 0.05mg | 0.586mg | 0% |
| Valine | 0.071mg | 0.514mg | 0% |
| Histidine | 0.032mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +273.3% |
| Contains more ProteinProtein | +385.7% |
| Contains more FatsFats | +1592.3% |
| Contains more OtherOther | +56.3% |
~equal in
Carbs
~73.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +8397.2% |
| Contains more Poly. FatPolyunsaturated fat | +6600% |
