Dates vs. Dried Figs — In-Depth Nutrition Comparison
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Differences between dates and dried Figs
- Dates contain less iron, calcium, manganese, vitamin K, copper, fiber, and magnesium than dried Figs.
- Dried Figs's daily need coverage for iron is 13% higher.
- Dried Figs contains 2 times less vitamin B3 than dates. Dates contain 1.274mg of vitamin B3, while dried Figs contains 0.619mg.
- The amount of sugar in dried Figs is lower.
The food types used in this comparison are Dates, deglet noor and Figs, dried, uncooked.
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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 less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +400% |
| Contains more MagnesiumMagnesium | +58.1% |
| Contains more CalciumCalcium | +315.4% |
| Contains more IronIron | +99% |
| Contains more CopperCopper | +39.3% |
| Contains more ZincZinc | +89.7% |
| Contains more ManganeseManganese | +94.7% |
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 B3Vitamin B3 | +105.8% |
| Contains more Vitamin B5Vitamin B5 | +35.7% |
| Contains more Vitamin B6Vitamin B6 | +55.7% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +63.5% |
| Contains more Vitamin B2Vitamin B2 | +24.2% |
| Contains more Vitamin KVitamin K | +477.8% |
| Contains more CholineCholine | +150.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.02mg | 2.03mg | 13% |
| Calcium | 39mg | 162mg | 12% |
| Manganese | 0.262mg | 0.51mg | 11% |
| Vitamin K | 2.7µg | 15.6µg | 11% |
| Copper | 0.206mg | 0.287mg | 9% |
| Fiber | 8g | 9.8g | 7% |
| Magnesium | 43mg | 68mg | 6% |
| Vitamin B6 | 0.165mg | 0.106mg | 5% |
| Fructose | 19.56g | 22.93g | 4% |
| Carbs | 75.03g | 63.87g | 4% |
| Vitamin B3 | 1.274mg | 0.619mg | 4% |
| Selenium | 3µg | 0.6µg | 4% |
| Folate | 19µg | 9µg | 3% |
| Vitamin B5 | 0.589mg | 0.434mg | 3% |
| Vitamin B1 | 0.052mg | 0.085mg | 3% |
| Calories | 282kcal | 249kcal | 2% |
| Vitamin E | 0.05mg | 0.35mg | 2% |
| Starch | 5.07g | 2% | |
| Zinc | 0.29mg | 0.55mg | 2% |
| Protein | 2.45g | 3.3g | 2% |
| Polyunsaturated fat | 0.019g | 0.345g | 2% |
| Choline | 6.3mg | 15.8mg | 2% |
| Vitamin C | 0.4mg | 1.2mg | 1% |
| Fats | 0.39g | 0.93g | 1% |
| Phosphorus | 62mg | 67mg | 1% |
| Potassium | 656mg | 680mg | 1% |
| Vitamin B2 | 0.066mg | 0.082mg | 1% |
| Saturated fat | 0.032g | 0.144g | 1% |
| Net carbs | 67.03g | 54.07g | N/A |
| Sugar | 63.35g | 47.92g | N/A |
| Sodium | 2mg | 10mg | 0% |
| Monounsaturated fat | 0.036g | 0.159g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.043mg | 0.085mg | 0% |
| Isoleucine | 0.049mg | 0.089mg | 0% |
| Leucine | 0.084mg | 0.128mg | 0% |
| Lysine | 0.066mg | 0.088mg | 0% |
| Methionine | 0.022mg | 0.034mg | 0% |
| Phenylalanine | 0.05mg | 0.076mg | 0% |
| Valine | 0.071mg | 0.122mg | 0% |
| Histidine | 0.032mg | 0.037mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
3.3 g
Fats:
0.93 g
Carbs:
63.87 g
Water:
30.05 g
Other:
1.85 g
| Contains more CarbsCarbs | +17.5% |
| Contains more ProteinProtein | +34.7% |
| Contains more FatsFats | +138.5% |
| Contains more WaterWater | +46.4% |
| Contains more OtherOther | +15.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.144 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.345 g
| Contains less Sat. FatSaturated fat | -77.8% |
| Contains more Mono. FatMonounsaturated fat | +341.7% |
| Contains more Poly. FatPolyunsaturated fat | +1715.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
5.07 g
Sucrose:
0.07 g
Glucose:
24.79 g
Fructose:
22.93 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.13 g
| Contains more SucroseSucrose | +33957.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +24.8% |
| Contains more FructoseFructose | +17.2% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g