Dates vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between dates and filo
- Dates are higher in fiber, potassium, and copper, yet filo is higher in vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate.
- Filo covers your daily vitamin B1 needs 41% more than dates.
- Dates contain 9 times more potassium than filo. While dates contain 656mg of potassium, filo contains only 74mg.
- The amount of sodium in dates is lower.
Food varieties used in this article are Dates, deglet noor and Phyllo dough.
Infographic
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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 | +186.7% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +786.5% |
| Contains more CopperCopper | +104% |
| Contains less SodiumSodium | -99.6% |
| Contains more IronIron | +214.7% |
| Contains more ZincZinc | +69% |
| Contains more PhosphorusPhosphorus | +21% |
| Contains more ManganeseManganese | +81.7% |
| Contains more SeleniumSelenium | +676.7% |
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 B5Vitamin B5 | +95% |
| Contains more Vitamin B6Vitamin B6 | +450% |
| Contains more Vitamin EVitamin E | +60% |
| Contains more Vitamin B1Vitamin B1 | +940.4% |
| Contains more Vitamin B2Vitamin B2 | +416.7% |
| Contains more Vitamin B3Vitamin B3 | +219.7% |
| Contains more FolateFolate | +363.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +42.6% |
| Contains more ProteinProtein | +189.8% |
| Contains more FatsFats | +1438.5% |
| Contains more WaterWater | +58.8% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +8647.2% |
| Contains more Poly. FatPolyunsaturated fat | +4757.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.052mg | 0.541mg | 41% |
| Selenium | 3µg | 23.3µg | 37% |
| Iron | 1.02mg | 3.21mg | 27% |
| Fructose | 19.56g | 24% | |
| Fiber | 8g | 1.9g | 24% |
| Sodium | 2mg | 483mg | 21% |
| Vitamin B2 | 0.066mg | 0.341mg | 21% |
| Folate | 19µg | 88µg | 17% |
| Vitamin B3 | 1.274mg | 4.073mg | 17% |
| Potassium | 656mg | 74mg | 17% |
| Copper | 0.206mg | 0.101mg | 12% |
| Vitamin B6 | 0.165mg | 0.03mg | 10% |
| Manganese | 0.262mg | 0.476mg | 9% |
| Fats | 0.39g | 6g | 9% |
| Protein | 2.45g | 7.1g | 9% |
| Monounsaturated fat | 0.036g | 3.149g | 8% |
| Magnesium | 43mg | 15mg | 7% |
| Carbs | 75.03g | 52.6g | 7% |
| Saturated fat | 0.032g | 1.47g | 7% |
| Polyunsaturated fat | 0.019g | 0.923g | 6% |
| Vitamin B5 | 0.589mg | 0.302mg | 6% |
| Calcium | 39mg | 11mg | 3% |
| Zinc | 0.29mg | 0.49mg | 2% |
| Phosphorus | 62mg | 75mg | 2% |
| Calories | 282kcal | 299kcal | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 50.7g | N/A |
| Sugar | 63.35g | 0.18g | N/A |
| Vitamin E | 0.05mg | 0.08mg | 0% |
| Vitamin K | 2.7µg | 2.5µg | 0% |
| Choline | 6.3mg | 6.9mg | 0% |
| Tryptophan | 0.012mg | 0.088mg | 0% |
| Threonine | 0.043mg | 0.194mg | 0% |
| Isoleucine | 0.049mg | 0.246mg | 0% |
| Leucine | 0.084mg | 0.49mg | 0% |
| Lysine | 0.066mg | 0.158mg | 0% |
| Methionine | 0.022mg | 0.126mg | 0% |
| Phenylalanine | 0.05mg | 0.359mg | 0% |
| Valine | 0.071mg | 0.286mg | 0% |
| Histidine | 0.032mg | 0.159mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
29%
47%
Comparison summary
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 63.17g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 4)
Which food is cheaper?
Filo is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 481mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.438g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.