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  6. Dates vs. Espresso

Dates vs. Espresso — In-Depth Nutrition Comparison

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What are the differences between Dates and Espresso?

  • Dates are higher in Fiber, Copper, Potassium, Vitamin B6, Vitamin B5, Iron, and Manganese, yet Espresso is higher in Vitamin B3, Magnesium, and Vitamin B2.
  • Dates ' daily need coverage for Fiber is 32% more.
  • Dates have 83 times more Vitamin B6 than Espresso. While Dates have 0.165mg of Vitamin B6, Espresso has only 0.002mg.

We used Dates, deglet noor and Beverages, coffee, brewed, espresso, restaurant-prepared types in this article.

Infographic

Dates vs Espresso 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
9
:
1
Espresso
Espresso
Contains more Calcium +1850%
Contains more Iron +684.6%
Contains more Phosphorus +785.7%
Contains more Potassium +470.4%
Contains less Sodium -85.7%
Contains more Zinc +480%
Contains more Copper +312%
Contains more Manganese +424%
Contains more Selenium +∞%
Contains more Magnesium +86%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Espresso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 58% 3% 11% 2% 2% 17% 7% 0%
Contains more Calcium +1850%
Contains more Iron +684.6%
Contains more Phosphorus +785.7%
Contains more Potassium +470.4%
Contains less Sodium -85.7%
Contains more Zinc +480%
Contains more Copper +312%
Contains more Manganese +424%
Contains more Selenium +∞%
Contains more Magnesium +86%

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
8
:
2
Espresso
Espresso
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +100%
Contains more Vitamin B1 +5100%
Contains more Vitamin B5 +2003.6%
Contains more Vitamin B6 +8150%
Contains more Folate +1800%
Contains more Vitamin K +2600%
Contains more Vitamin B2 +168.2%
Contains more Vitamin B3 +308.7%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Espresso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 1% 1% 41% 98% 2% 1% 1% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +100%
Contains more Vitamin B1 +5100%
Contains more Vitamin B5 +2003.6%
Contains more Vitamin B6 +8150%
Contains more Folate +1800%
Contains more Vitamin K +2600%
Contains more Vitamin B2 +168.2%
Contains more Vitamin B3 +308.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Espresso
Espresso
Contains more Protein +1941.7%
Contains more Fats +116.7%
Contains more Carbs +4392.8%
Contains more Other +595.7%
Contains more Water +376.4%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Espresso
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more Protein +1941.7%
Contains more Fats +116.7%
Contains more Carbs +4392.8%
Contains more Other +595.7%
Contains more Water +376.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
:
1
Espresso
Espresso
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +384.2%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Espresso
50% 50%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +384.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Espresso Opinion
Net carbs 67.03g 1.67g Dates
Protein 2.45g 0.12g Dates
Fats 0.39g 0.18g Dates
Carbs 75.03g 1.67g Dates
Calories 282kcal 9kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 0g Espresso
Fiber 8g 0g Dates
Calcium 39mg 2mg Dates
Iron 1.02mg 0.13mg Dates
Magnesium 43mg 80mg Espresso
Phosphorus 62mg 7mg Dates
Potassium 656mg 115mg Dates
Sodium 2mg 14mg Dates
Zinc 0.29mg 0.05mg Dates
Copper 0.206mg 0.05mg Dates
Manganese 0.262mg 0.05mg Dates
Selenium 3µg 0µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.01mg Dates
Vitamin C 0.4mg 0.2mg Dates
Vitamin B1 0.052mg 0.001mg Dates
Vitamin B2 0.066mg 0.177mg Espresso
Vitamin B3 1.274mg 5.207mg Espresso
Vitamin B5 0.589mg 0.028mg Dates
Vitamin B6 0.165mg 0.002mg Dates
Folate 19µg 1µg Dates
Vitamin K 2.7µg 0.1µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g 0.092g Dates
Monounsaturated Fat 0.036g 0g Dates
Polyunsaturated fat 0.019g 0.092g Espresso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Espresso
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Espresso
Minerals Daily Need Coverage Score
29%
Dates
10%
Espresso

Comparison summary

Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 42)
Which food is cheaper?
Espresso
Espresso is cheaper (difference - $1)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.06g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.