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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

Dates vs Filo 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.
Dates
5
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%
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
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.
Dates
3
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%
Filo
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 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg
~equal in Choline ~6.9mg

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
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
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
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
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
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.
Dates Filo
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Filo 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?

ok
ok
is better in case of low diet
Dates Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Filo
Minerals Daily Need Coverage Score
29%
Dates
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 63.17g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 4)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 481mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.438g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.