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Dates vs. Dates — In-Depth Nutrition Comparison

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The main differences between dates and dates

    Food types used in this article are Dates, deglet noor and Dates, deglet noor.

    Infographic

    Dates vs Dates 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
    0
    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%
    Dates
    Dates
    0
    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%
    ~equal in Magnesium ~43mg
    ~equal in Calcium ~39mg
    ~equal in Potassium ~656mg
    ~equal in Iron ~1.02mg
    ~equal in Copper ~0.206mg
    ~equal in Zinc ~0.29mg
    ~equal in Phosphorus ~62mg
    ~equal in Sodium ~2mg
    ~equal in Manganese ~0.262mg
    ~equal in Selenium ~3µg

    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
    0
    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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14%
    Dates
    Dates
    0
    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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14%
    ~equal in Vitamin C ~0.4mg
    ~equal in Vitamin A ~0µg
    ~equal in Vitamin E ~0.05mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.052mg
    ~equal in Vitamin B2 ~0.066mg
    ~equal in Vitamin B3 ~1.274mg
    ~equal in Vitamin B5 ~0.589mg
    ~equal in Vitamin B6 ~0.165mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~2.7µg
    ~equal in Folate ~19µg

    All nutrients comparison - raw data values

    Nutrient Dates Dates DV% diff.
    Calories 282kcal 282kcal 0%
    Protein 2.45g 2.45g 0%
    Fats 0.39g 0.39g 0%
    Vitamin C 0.4mg 0.4mg 0%
    Net carbs 67.03g 67.03g N/A
    Carbs 75.03g 75.03g 0%
    Magnesium 43mg 43mg 0%
    Calcium 39mg 39mg 0%
    Potassium 656mg 656mg 0%
    Iron 1.02mg 1.02mg 0%
    Sugar 63.35g 63.35g N/A
    Fiber 8g 8g 0%
    Copper 0.206mg 0.206mg 0%
    Zinc 0.29mg 0.29mg 0%
    Phosphorus 62mg 62mg 0%
    Sodium 2mg 2mg 0%
    Vitamin E 0.05mg 0.05mg 0%
    Manganese 0.262mg 0.262mg 0%
    Selenium 3µg 3µg 0%
    Vitamin B1 0.052mg 0.052mg 0%
    Vitamin B2 0.066mg 0.066mg 0%
    Vitamin B3 1.274mg 1.274mg 0%
    Vitamin B5 0.589mg 0.589mg 0%
    Vitamin B6 0.165mg 0.165mg 0%
    Vitamin K 2.7µg 2.7µg 0%
    Folate 19µg 19µg 0%
    Choline 6.3mg 6.3mg 0%
    Saturated fat 0.032g 0.032g 0%
    Monounsaturated fat 0.036g 0.036g 0%
    Polyunsaturated fat 0.019g 0.019g 0%
    Tryptophan 0.012mg 0.012mg 0%
    Threonine 0.043mg 0.043mg 0%
    Isoleucine 0.049mg 0.049mg 0%
    Leucine 0.084mg 0.084mg 0%
    Lysine 0.066mg 0.066mg 0%
    Methionine 0.022mg 0.022mg 0%
    Phenylalanine 0.05mg 0.05mg 0%
    Valine 0.071mg 0.071mg 0%
    Histidine 0.032mg 0.032mg 0%
    Fructose 19.56g 19.56g 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Dates
    Dates
    0
    2% 75% 21%
    Protein: 2.45 g
    Fats: 0.39 g
    Carbs: 75.03 g
    Water: 20.53 g
    Other: 1.6 g
    Dates
    Dates
    0
    2% 75% 21%
    Protein: 2.45 g
    Fats: 0.39 g
    Carbs: 75.03 g
    Water: 20.53 g
    Other: 1.6 g
    ~equal in Protein ~2.45g
    ~equal in Fats ~0.39g
    ~equal in Carbs ~75.03g
    ~equal in Water ~20.53g
    ~equal in Other ~1.6g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Dates
    Dates
    0
    37% 41% 22%
    Saturated fat: Sat. Fat 0.032 g
    Monounsaturated fat: Mono. Fat 0.036 g
    Polyunsaturated fat: Poly. Fat 0.019 g
    Dates
    Dates
    0
    37% 41% 22%
    Saturated fat: Sat. Fat 0.032 g
    Monounsaturated fat: Mono. Fat 0.036 g
    Polyunsaturated fat: Poly. Fat 0.019 g
    ~equal in Saturated fat ~0.032g
    ~equal in Monounsaturated fat ~0.036g
    ~equal in Polyunsaturated fat ~0.019g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    Dates
    Dates
    0
    38% 31% 31%
    Starch: 0 g
    Sucrose: 23.84 g
    Glucose: 19.87 g
    Fructose: 19.56 g
    Lactose: 0 g
    Maltose: 0.12 g
    Galactose: 0 g
    Dates
    Dates
    0
    38% 31% 31%
    Starch: 0 g
    Sucrose: 23.84 g
    Glucose: 19.87 g
    Fructose: 19.56 g
    Lactose: 0 g
    Maltose: 0.12 g
    Galactose: 0 g
    ~equal in Starch ~0g
    ~equal in Sucrose ~23.84g
    ~equal in Glucose ~19.87g
    ~equal in Fructose ~19.56g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0.12g
    ~equal in Galactose ~0g

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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. 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.