Dates vs. Fruitcake — In-Depth Nutrition Comparison
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What are the differences between dates and fruitcake?
- Dates are higher in copper, fiber, potassium, vitamin B6, vitamin B5, and magnesium, yet fruitcake is higher in iron and vitamin E.
- Dates' daily need coverage for copper is 17% more.
- Dates have 4 times more potassium than fruitcake. While dates have 656mg of potassium, fruitcake has only 153mg.
- The amount of saturated fat in dates is lower.
- The glycemic index of dates is lower.
We used Dates, deglet noor and Cake, fruitcake, commercially prepared types in this article.
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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 | +168.8% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +328.8% |
| Contains more CopperCopper | +312% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +19.1% |
| Contains more SeleniumSelenium | +50% |
| Contains more IronIron | +102.9% |
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 | +61.1% |
| Contains more Vitamin B5Vitamin B5 | +160.6% |
| Contains more Vitamin B6Vitamin B6 | +258.7% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more Vitamin CVitamin C | +25% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +41.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +21.8% |
| Contains more OtherOther | +45.5% |
| Contains more ProteinProtein | +18.4% |
| Contains more FatsFats | +2233.3% |
| Contains more WaterWater | +23.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +11566.7% |
| Contains more Poly. FatPolyunsaturated fat | +17389.5% |
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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| Lower in Cholesterol |
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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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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fructose | 19.56g | 24% | |
| Polyunsaturated fat | 0.019g | 3.323g | 22% |
| Fiber | 8g | 3.7g | 17% |
| Copper | 0.206mg | 0.05mg | 17% |
| Potassium | 656mg | 153mg | 15% |
| Fats | 0.39g | 9.1g | 13% |
| Iron | 1.02mg | 2.07mg | 13% |
| Monounsaturated fat | 0.036g | 4.2g | 10% |
| Vitamin B6 | 0.165mg | 0.046mg | 9% |
| Vitamin B5 | 0.589mg | 0.226mg | 7% |
| Magnesium | 43mg | 16mg | 6% |
| Vitamin E | 0.05mg | 0.9mg | 6% |
| Saturated fat | 0.032g | 1.048g | 5% |
| Sodium | 2mg | 101mg | 4% |
| Carbs | 75.03g | 61.6g | 4% |
| Vitamin B2 | 0.066mg | 0.099mg | 3% |
| Vitamin B3 | 1.274mg | 0.791mg | 3% |
| Selenium | 3µg | 2µg | 2% |
| Calories | 282kcal | 324kcal | 2% |
| Manganese | 0.262mg | 0.22mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Calcium | 39mg | 33mg | 1% |
| Phosphorus | 62mg | 52mg | 1% |
| Vitamin K | 2.7µg | 1.5µg | 1% |
| Protein | 2.45g | 2.9g | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin C | 0.4mg | 0.5mg | 0% |
| Net carbs | 67.03g | 57.9g | N/A |
| Sugar | 63.35g | 27.42g | N/A |
| Zinc | 0.29mg | 0.27mg | 0% |
| Vitamin B1 | 0.052mg | 0.05mg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Folate | 19µg | 20µg | 0% |
| Choline | 6.3mg | 8.9mg | 0% |
| Tryptophan | 0.012mg | 0.042mg | 0% |
| Threonine | 0.043mg | 0.102mg | 0% |
| Isoleucine | 0.049mg | 0.121mg | 0% |
| Leucine | 0.084mg | 0.206mg | 0% |
| Lysine | 0.066mg | 0.121mg | 0% |
| Methionine | 0.022mg | 0.059mg | 0% |
| Phenylalanine | 0.05mg | 0.14mg | 0% |
| Valine | 0.071mg | 0.144mg | 0% |
| Histidine | 0.032mg | 0.071mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | 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%
9%
Minerals Daily Need Coverage Score
29%
21%
Comparison summary
Which food is lower in Sugar?
Fruitcake is lower in Sugar (difference - 35.93g)
Which food is cheaper?
Fruitcake is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 99mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.016g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Dates is relatively richer in minerals
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.