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Dates vs. Cutlet — In-Depth Nutrition Comparison

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Summary of differences between dates and cutlet

  • Dates have more potassium, fiber, and magnesium; however, cutlet is higher in vitamin B3, vitamin E, vitamin B2, vitamin B6, iron, and zinc.
  • Cutlet covers your daily need for vitamin B3, 156% more than dates.
  • Dates have 14 times more magnesium than cutlet. While dates have 43mg of magnesium, cutlet has only 3mg.
  • Dates have less sodium.
  • The glycemic index of dates is higher.

These are the specific foods used in this comparison Dates, deglet noor and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Dates vs Cutlet 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
7
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%
Cutlet
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +1333.3%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +524.8%
Contains more CopperCopper +∞%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +66.7%
Contains more ZincZinc +244.8%
~equal in Phosphorus ~56mg

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
5
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%
Cutlet
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +850%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +36080%
Contains more Vitamin B2Vitamin B2 +1915.2%
Contains more Vitamin B3Vitamin B3 +1963.6%
Contains more Vitamin B6Vitamin B6 +203%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Cutlet
3
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more CarbsCarbs +927.8%
Contains more OtherOther +31.1%
Contains more ProteinProtein +850.6%
Contains more FatsFats +284.6%
Contains more WaterWater +224.8%

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
Cutlet
2
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +455.6%
Contains more Poly. FatPolyunsaturated fat +4110.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Cutlet
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Cutlet DV% diff.
Vitamin B3 1.274mg 26.29mg 156%
Vitamin E 0.05mg 18.09mg 120%
Vitamin B2 0.066mg 1.33mg 97%
Protein 2.45g 23.29g 42%
Vitamin B6 0.165mg 0.5mg 26%
Fructose 19.56g 24%
Carbs 75.03g 7.3g 23%
Copper 0.206mg 23%
Sodium 2mg 371mg 16%
Potassium 656mg 105mg 16%
Fiber 8g 4.5g 14%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Magnesium 43mg 3mg 10%
Iron 1.02mg 1.7mg 9%
Calories 282kcal 117kcal 8%
Zinc 0.29mg 1mg 6%
Selenium 3µg 5%
Polyunsaturated fat 0.019g 0.8g 5%
Folate 19µg 2µg 4%
Fats 0.39g 1.5g 2%
Calcium 39mg 22mg 2%
Vitamin K 2.7µg 2%
Saturated fat 0.032g 0.3g 1%
Choline 6.3mg 1%
Phosphorus 62mg 56mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 2.8g N/A
Sugar 63.35g 0.2g N/A
Vitamin B1 0.052mg 0.05mg 0%
Monounsaturated fat 0.036g 0.2g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Cutlet
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
99%
Cutlet
Minerals Daily Need Coverage Score
29%
Dates
18%
Cutlet

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.268g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Cutlet
Cutlet is lower in Sugar (difference - 63.15g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 42)
Which food is cheaper?
Cutlet
Cutlet is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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

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.