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Dates vs. Dulce de Leche — In-Depth Nutrition Comparison

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Important differences between dates and dulce de Leche

  • Dates have more fiber, copper, vitamin B6, and manganese; however, dulce de Leche has more vitamin B2, calcium, phosphorus, choline, and vitamin B12.
  • Dates' daily need coverage for fiber is 32% more.
  • Dates have 131 times more manganese than dulce de Leche. Dates have 0.262mg of manganese, while dulce de Leche has 0.002mg.
  • Dates are lower in saturated fat.

The food varieties used in the comparison are Dates, deglet noor and Dulce de Leche.

Infographic

Dates vs Dulce de Leche 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
6
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +95.5%
Contains more PotassiumPotassium +87.4%
Contains more IronIron +500%
Contains more CopperCopper +5050%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +13000%
Contains more CalciumCalcium +543.6%
Contains more ZincZinc +172.4%
Contains more PhosphorusPhosphorus +211.3%
~equal in Selenium ~2.7µg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B3Vitamin B3 +506.7%
Contains more Vitamin B6Vitamin B6 +931.3%
Contains more Vitamin KVitamin K +107.7%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +513.6%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1314.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more CarbsCarbs +35.6%
Contains more ProteinProtein +179.2%
Contains more FatsFats +1784.6%
Contains more WaterWater +39.8%
~equal in Other ~1.75g

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +5852.8%
Contains more Poly. FatPolyunsaturated fat +1873.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
3
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
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Contains more GlucoseGlucose +1068.8%
Contains more FructoseFructose +6012.5%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +75.2%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Dulce de Leche DV% diff.
Fiber 8g 0g 32%
Vitamin B2 0.066mg 0.405mg 26%
Fructose 19.56g 0.32g 24%
Copper 0.206mg 0.004mg 22%
Calcium 39mg 251mg 21%
Saturated fat 0.032g 4.534g 20%
Phosphorus 62mg 193mg 19%
Choline 6.3mg 89.1mg 15%
Vitamin B12 0µg 0.31µg 13%
Manganese 0.262mg 0.002mg 11%
Vitamin B6 0.165mg 0.016mg 11%
Iron 1.02mg 0.17mg 11%
Fats 0.39g 7.35g 11%
Cholesterol 0mg 29mg 10%
Potassium 656mg 350mg 9%
Protein 2.45g 6.84g 9%
Vitamin A 0µg 74µg 8%
Carbs 75.03g 55.35g 7%
Vitamin B3 1.274mg 0.21mg 7%
Sodium 2mg 129mg 6%
Magnesium 43mg 22mg 5%
Zinc 0.29mg 0.79mg 5%
Monounsaturated fat 0.036g 2.143g 5%
Vitamin B5 0.589mg 0.835mg 5%
Vitamin B1 0.052mg 0.016mg 3%
Folate 19µg 11µg 2%
Polyunsaturated fat 0.019g 0.375g 2%
Calories 282kcal 315kcal 2%
Vitamin C 0.4mg 2.6mg 2%
Selenium 3µg 2.7µg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.05mg 0.2mg 1%
Vitamin D 0IU 6IU 1%
Vitamin K 2.7µg 1.3µg 1%
Net carbs 67.03g 55.35g N/A
Sugar 63.35g 49.74g N/A
Trans fat 0g 0.364g N/A
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%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Dulce de Leche
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
29%
Dates
27%
Dulce de Leche

Comparison summary

Which food is lower in Sugar?
Dulce de Leche
Dulce de Leche is lower in Sugar (difference - 13.61g)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 127mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.502g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (42)
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.