Dates vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between dates and sardines
- Dates are higher in fiber, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin E.
- Sardines cover your daily vitamin B12 needs 373% more than dates.
- The glycemic index of sardines is lower.
Food varieties used in this article are Dates, deglet noor and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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 PotassiumPotassium | +65.2% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +142.6% |
| Contains more CalciumCalcium | +879.5% |
| Contains more IronIron | +186.3% |
| Contains more ZincZinc | +351.7% |
| Contains more PhosphorusPhosphorus | +690.3% |
| Contains more SeleniumSelenium | +1656.7% |
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 FolateFolate | +90% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3980% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +53.8% |
| Contains more Vitamin B2Vitamin B2 | +243.9% |
| Contains more Vitamin B3Vitamin B3 | +311.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1090.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 3µg | 52.7µg | 90% |
| Phosphorus | 62mg | 490mg | 61% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 2.45g | 24.62g | 44% |
| Calcium | 39mg | 382mg | 34% |
| Polyunsaturated fat | 0.019g | 5.148g | 34% |
| Fiber | 8g | 0g | 32% |
| Vitamin B3 | 1.274mg | 5.245mg | 25% |
| Carbs | 75.03g | 0g | 25% |
| Vitamin D | 0IU | 193IU | 24% |
| Iron | 1.02mg | 2.92mg | 24% |
| Fructose | 19.56g | 24% | |
| Vitamin D | 0µg | 4.8µg | 24% |
| Fats | 0.39g | 11.45g | 17% |
| Sodium | 2mg | 307mg | 13% |
| Vitamin E | 0.05mg | 2.04mg | 13% |
| Vitamin B2 | 0.066mg | 0.227mg | 12% |
| Choline | 6.3mg | 75mg | 12% |
| Monounsaturated fat | 0.036g | 3.869g | 10% |
| Zinc | 0.29mg | 1.31mg | 9% |
| Potassium | 656mg | 397mg | 8% |
| Manganese | 0.262mg | 0.108mg | 7% |
| Saturated fat | 0.032g | 1.528g | 7% |
| Calories | 282kcal | 208kcal | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Folate | 19µg | 10µg | 2% |
| Vitamin B1 | 0.052mg | 0.08mg | 2% |
| Copper | 0.206mg | 0.186mg | 2% |
| Vitamin B5 | 0.589mg | 0.642mg | 1% |
| Magnesium | 43mg | 39mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 0g | N/A |
| Sugar | 63.35g | 0g | N/A |
| Vitamin B6 | 0.165mg | 0.167mg | 0% |
| Vitamin K | 2.7µg | 2.6µg | 0% |
| Tryptophan | 0.012mg | 0.276mg | 0% |
| Threonine | 0.043mg | 1.079mg | 0% |
| Isoleucine | 0.049mg | 1.134mg | 0% |
| Leucine | 0.084mg | 2.001mg | 0% |
| Lysine | 0.066mg | 2.26mg | 0% |
| Methionine | 0.022mg | 0.729mg | 0% |
| Phenylalanine | 0.05mg | 0.961mg | 0% |
| Valine | 0.071mg | 1.268mg | 0% |
| Histidine | 0.032mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +904.9% |
| Contains more FatsFats | +2835.9% |
| Contains more WaterWater | +190.4% |
| Contains more OtherOther | +170% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +10647.2% |
| Contains more Poly. FatPolyunsaturated fat | +26994.7% |
