Dates vs. French fries — In-Depth Nutrition Comparison
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A recap on differences between dates and french fries
- Dates are higher in fiber and copper, yet french fries are higher in vitamin B6, vitamin B3, vitamin E, vitamin B1, phosphorus, and vitamin K.
- Dates cover your daily fiber needs 17% more than french fries.
- Dates contain 2 times more copper than french fries. While dates contain 0.206mg of copper, french fries contain only 0.124mg.
- The amount of saturated fat in dates is lower.
- The glycemic index of dates is lower.
Food varieties used in this article are Dates, deglet noor and Fast foods, potato, french fried in vegetable oil.
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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 | +22.9% |
| Contains more CalciumCalcium | +116.7% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more IronIron | +25.9% |
| Contains more CopperCopper | +66.1% |
| Contains less SodiumSodium | -99% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more ZincZinc | +72.4% |
| Contains more PhosphorusPhosphorus | +101.6% |
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 B2Vitamin B2 | +69.2% |
| Contains more Vitamin CVitamin C | +1075% |
| Contains more Vitamin EVitamin E | +3240% |
| Contains more Vitamin B1Vitamin B1 | +226.9% |
| Contains more Vitamin B3Vitamin B3 | +135.8% |
| Contains more Vitamin B6Vitamin B6 | +125.5% |
| Contains more Vitamin KVitamin K | +314.8% |
| Contains more FolateFolate | +57.9% |
| Contains more CholineCholine | +484.1% |
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:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
| Contains more CarbsCarbs | +81.1% |
| Contains more ProteinProtein | +40% |
| Contains more FatsFats | +3676.9% |
| Contains more WaterWater | +87.8% |
| 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
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +16480.6% |
| Contains more Poly. FatPolyunsaturated fat | +28310.5% |
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 price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.019g | 5.398g | 36% |
| Fructose | 19.56g | 24% | |
| Fats | 0.39g | 14.73g | 22% |
| Fiber | 8g | 3.8g | 17% |
| Vitamin B6 | 0.165mg | 0.372mg | 16% |
| Monounsaturated fat | 0.036g | 5.969g | 15% |
| Carbs | 75.03g | 41.44g | 11% |
| Vitamin B3 | 1.274mg | 3.004mg | 11% |
| Vitamin E | 0.05mg | 1.67mg | 11% |
| Vitamin B1 | 0.052mg | 0.17mg | 10% |
| Saturated fat | 0.032g | 2.336g | 10% |
| Sodium | 2mg | 210mg | 9% |
| Copper | 0.206mg | 0.124mg | 9% |
| Phosphorus | 62mg | 125mg | 9% |
| Vitamin K | 2.7µg | 11.2µg | 7% |
| Choline | 6.3mg | 36.8mg | 6% |
| Vitamin C | 0.4mg | 4.7mg | 5% |
| Selenium | 3µg | 0.9µg | 4% |
| Folate | 19µg | 30µg | 3% |
| Iron | 1.02mg | 0.81mg | 3% |
| Protein | 2.45g | 3.43g | 2% |
| Calories | 282kcal | 312kcal | 2% |
| Potassium | 656mg | 579mg | 2% |
| Zinc | 0.29mg | 0.5mg | 2% |
| Calcium | 39mg | 18mg | 2% |
| Magnesium | 43mg | 35mg | 2% |
| Vitamin B2 | 0.066mg | 0.039mg | 2% |
| Manganese | 0.262mg | 0.247mg | 1% |
| Net carbs | 67.03g | 37.64g | N/A |
| Sugar | 63.35g | 0.3g | N/A |
| Vitamin B5 | 0.589mg | 0.58mg | 0% |
| Trans fat | 0g | 0.06g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% | |
| Omega-3 - ALA | 0.407g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.029g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 4.898g | N/A |
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%
27%
Minerals Daily Need Coverage Score
29%
28%
Comparison summary
Which food is lower in Sugar?
French fries is lower in Sugar (difference - 63.05g)
Which food is cheaper?
French fries is cheaper (difference - $2)
Which food is richer in vitamins?
French fries is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 2.304g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)