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Dates vs. Domestic goose — In-Depth Nutrition Comparison

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What are the main differences between dates and domestic goose?

  • Dates are richer in fiber, while domestic goose is higher in selenium, phosphorus, zinc, vitamin B2, vitamin B5, vitamin B6, and iron.
  • Domestic goose's daily need coverage for selenium is 41% higher.
  • Dates are lower in saturated fat.
  • Dates have a higher glycemic index (42) than domestic goose (0).

We used Dates, deglet noor and Goose, domesticated, meat only, cooked, roasted types in this comparison.

Infographic

Dates vs Domestic goose 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
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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +69.1%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +991.7%
Contains more IronIron +181.4%
Contains more CopperCopper +34%
Contains more ZincZinc +993.1%
Contains more PhosphorusPhosphorus +398.4%
Contains more SeleniumSelenium +750%

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%
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% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +490.9%
Contains more Vitamin B3Vitamin B3 +220.3%
Contains more Vitamin B5Vitamin B5 +211.4%
Contains more Vitamin B6Vitamin B6 +184.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +41.6%
Contains more ProteinProtein +1082.4%
Contains more FatsFats +3148.7%
Contains more WaterWater +178.8%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +11955.6%
Contains more Poly. FatPolyunsaturated fat +8005.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Domestic goose DV% diff.
Protein 2.45g 28.97g 53%
Selenium 3µg 25.5µg 41%
Phosphorus 62mg 309mg 35%
Cholesterol 0mg 96mg 32%
Fiber 8g 0g 32%
Zinc 0.29mg 3.17mg 26%
Vitamin B2 0.066mg 0.39mg 25%
Vitamin B5 0.589mg 1.834mg 25%
Carbs 75.03g 0g 25%
Fructose 19.56g 24%
Vitamin B6 0.165mg 0.47mg 23%
Iron 1.02mg 2.87mg 23%
Saturated fat 0.032g 4.56g 21%
Vitamin B12 0µg 0.49µg 20%
Fats 0.39g 12.67g 19%
Vitamin B3 1.274mg 4.081mg 18%
Monounsaturated fat 0.036g 4.34g 11%
Polyunsaturated fat 0.019g 1.54g 10%
Manganese 0.262mg 0.024mg 10%
Potassium 656mg 388mg 8%
Copper 0.206mg 0.276mg 8%
Magnesium 43mg 25mg 4%
Vitamin B1 0.052mg 0.092mg 3%
Sodium 2mg 76mg 3%
Calcium 39mg 14mg 3%
Calories 282kcal 238kcal 2%
Vitamin K 2.7µg 2%
Folate 19µg 12µg 2%
Vitamin A 0µg 12µg 1%
Choline 6.3mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.012mg 0.403mg 0%
Threonine 0.043mg 1.238mg 0%
Isoleucine 0.049mg 1.488mg 0%
Leucine 0.084mg 2.447mg 0%
Lysine 0.066mg 2.48mg 0%
Methionine 0.022mg 0.783mg 0%
Phenylalanine 0.05mg 1.214mg 0%
Valine 0.071mg 1.516mg 0%
Histidine 0.032mg 0.765mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Domestic goose
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
37%
Domestic goose
Minerals Daily Need Coverage Score
29%
Dates
63%
Domestic goose

Comparison summary

Which food is lower in Sugar?
Domestic goose
Domestic goose is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Domestic goose
Domestic goose is lower in glycemic index (difference - 42)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 74mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.528g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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.
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
  2. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.