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  6. Dates vs. Danish pastry

Dates vs. Danish pastry — In-Depth Nutrition Comparison

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Important differences between dates and danish pastry

  • Dates have more fiber, potassium, and copper; however, danish pastry has more selenium, vitamin B2, vitamin B1, folate, and iron.
  • Danish pastry's daily need coverage for saturated fat is 34% more.
  • Dates have 8 times more fiber than danish pastry. Dates have 8g of fiber, while danish pastry has 1g.
  • Dates are lower in sodium.

The food varieties used in the comparison are Dates, deglet noor and Danish pastry, cheese.

Infographic

Dates vs Danish pastry 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
Dates
5
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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +186.7%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +569.4%
Contains more CopperCopper +131.5%
Contains less SodiumSodium -99.5%
Contains more IronIron +76.5%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +74.2%
Contains more ManganeseManganese +34%
Contains more SeleniumSelenium +530%

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
Dates
3
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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +265.4%
Contains more Vitamin B2Vitamin B2 +293.9%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +155.6%
Contains more FolateFolate +215.8%
Contains more CholineCholine +219%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Dates Danish pastry DV% diff.
Fats 0.39g 21.9g 33%
Saturated fat 0.032g 6.794g 31%
Selenium 3µg 18.9µg 29%
Fiber 8g 1g 28%
Monounsaturated fat 0.036g 11.313g 28%
Fructose 19.56g 24%
Sodium 2mg 417mg 18%
Polyunsaturated fat 0.019g 2.575g 17%
Potassium 656mg 98mg 16%
Vitamin B2 0.066mg 0.26mg 15%
Carbs 75.03g 37.2g 13%
Copper 0.206mg 0.089mg 13%
Vitamin B1 0.052mg 0.19mg 12%
Protein 2.45g 8g 11%
Folate 19µg 60µg 10%
Vitamin B6 0.165mg 0.04mg 10%
Iron 1.02mg 1.8mg 10%
Vitamin B12 0µg 0.2µg 8%
Cholesterol 0mg 23mg 8%
Phosphorus 62mg 108mg 7%
Magnesium 43mg 15mg 7%
Vitamin B5 0.589mg 0.304mg 6%
Vitamin B3 1.274mg 2mg 5%
Calories 282kcal 374kcal 5%
Manganese 0.262mg 0.351mg 4%
Vitamin A 0µg 35µg 4%
Zinc 0.29mg 0.7mg 4%
Vitamin K 2.7µg 6.9µg 4%
Choline 6.3mg 20.1mg 3%
Vitamin E 0.05mg 0.35mg 2%
Vitamin C 0.4mg 0.1mg 0%
Net carbs 67.03g 36.2g N/A
Vitamin D 0IU 2IU 0%
Calcium 39mg 35mg 0%
Sugar 63.35g 6.95g N/A
Tryptophan 0.012mg 0.089mg 0%
Threonine 0.043mg 0.293mg 0%
Isoleucine 0.049mg 0.371mg 0%
Leucine 0.084mg 0.644mg 0%
Lysine 0.066mg 0.43mg 0%
Methionine 0.022mg 0.174mg 0%
Phenylalanine 0.05mg 0.402mg 0%
Valine 0.071mg 0.412mg 0%
Histidine 0.032mg 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more CarbsCarbs +101.7%
Contains more ProteinProtein +226.5%
Contains more FatsFats +5515.4%
Contains more WaterWater +52.9%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +31325%
Contains more Poly. FatPolyunsaturated fat +13452.6%

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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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.