Dates vs. Egg — In-Depth Nutrition Comparison
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What are the main differences between dates and eggs?
- Dates are richer in fiber, while eggs are higher in copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
- Eggs' daily need coverage for copper is 199% higher.
- Dates are lower in saturated fat.
- Dates have a higher glycemic index (42) than eggs (0).
We used Dates, deglet noor and Egg, whole, cooked, hard-boiled types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +330% |
| Contains more PotassiumPotassium | +420.6% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +907.7% |
| Contains more CalciumCalcium | +28.2% |
| Contains more IronIron | +16.7% |
| Contains more CopperCopper | +870.9% |
| Contains more ZincZinc | +262.1% |
| Contains more PhosphorusPhosphorus | +177.4% |
| Contains more SeleniumSelenium | +926.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1890.6% |
| Contains more Vitamin B6Vitamin B6 | +36.4% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1960% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.9% |
| Contains more Vitamin B2Vitamin B2 | +677.3% |
| Contains more Vitamin B5Vitamin B5 | +137.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +131.6% |
| Contains more CholineCholine | +4563.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.206mg | 2mg | 199% |
| Cholesterol | 0mg | 373mg | 124% |
| Choline | 6.3mg | 293.8mg | 52% |
| Selenium | 3µg | 30.8µg | 51% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Vitamin B2 | 0.066mg | 0.513mg | 34% |
| Fiber | 8g | 0g | 32% |
| Carbs | 75.03g | 1.12g | 25% |
| Fructose | 19.56g | 24% | |
| Protein | 2.45g | 12.58g | 20% |
| Vitamin A | 0µg | 149µg | 17% |
| Fats | 0.39g | 10.61g | 16% |
| Vitamin B5 | 0.589mg | 1.398mg | 16% |
| Potassium | 656mg | 126mg | 16% |
| Phosphorus | 62mg | 172mg | 16% |
| Saturated fat | 0.032g | 3.267g | 15% |
| Vitamin D | 0IU | 87IU | 11% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Monounsaturated fat | 0.036g | 4.077g | 10% |
| Manganese | 0.262mg | 0.026mg | 10% |
| Polyunsaturated fat | 0.019g | 1.414g | 9% |
| Vitamin B3 | 1.274mg | 0.064mg | 8% |
| Magnesium | 43mg | 10mg | 8% |
| Vitamin E | 0.05mg | 1.03mg | 7% |
| Zinc | 0.29mg | 1.05mg | 7% |
| Calories | 282kcal | 155kcal | 6% |
| Folate | 19µg | 44µg | 6% |
| Sodium | 2mg | 124mg | 5% |
| Vitamin B6 | 0.165mg | 0.121mg | 3% |
| Iron | 1.02mg | 1.19mg | 2% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Vitamin B1 | 0.052mg | 0.066mg | 1% |
| Calcium | 39mg | 50mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 1.12g | N/A |
| Sugar | 63.35g | 1.12g | N/A |
| Tryptophan | 0.012mg | 0.153mg | 0% |
| Threonine | 0.043mg | 0.604mg | 0% |
| Isoleucine | 0.049mg | 0.686mg | 0% |
| Leucine | 0.084mg | 1.075mg | 0% |
| Lysine | 0.066mg | 0.904mg | 0% |
| Methionine | 0.022mg | 0.392mg | 0% |
| Phenylalanine | 0.05mg | 0.668mg | 0% |
| Valine | 0.071mg | 0.767mg | 0% |
| Histidine | 0.032mg | 0.298mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +6599.1% |
| Contains more OtherOther | +49.5% |
| Contains more ProteinProtein | +413.5% |
| Contains more FatsFats | +2620.5% |
| Contains more WaterWater | +263.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +11225% |
| Contains more Poly. FatPolyunsaturated fat | +7342.1% |
