Dates vs. Garlic — In-Depth Nutrition Comparison
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Important differences between dates and garlic
- Dates have more fiber; however, garlic has more vitamin B6, manganese, vitamin C, selenium, calcium, phosphorus, vitamin B1, copper, and iron.
- Garlic's daily need coverage for vitamin B6 is 82% more.
- Dates have 4 times more fiber than garlic. Dates have 8g of fiber, while garlic has 2.1g.
- Dates have a higher glycemic index than garlic.
The food varieties used in the comparison are Dates, deglet noor and Garlic, raw.
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 | +72% |
| Contains more PotassiumPotassium | +63.6% |
| Contains less SodiumSodium | -88.2% |
| Contains more CalciumCalcium | +364.1% |
| Contains more IronIron | +66.7% |
| Contains more CopperCopper | +45.1% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +146.8% |
| Contains more ManganeseManganese | +538.2% |
| Contains more SeleniumSelenium | +373.3% |
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 | +82% |
| Contains more Vitamin KVitamin K | +58.8% |
| Contains more FolateFolate | +533.3% |
| Contains more Vitamin CVitamin C | +7700% |
| Contains more Vitamin EVitamin E | +60% |
| Contains more Vitamin B1Vitamin B1 | +284.6% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +648.5% |
| Contains more CholineCholine | +268.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.165mg | 1.235mg | 82% |
| Manganese | 0.262mg | 1.672mg | 61% |
| Vitamin C | 0.4mg | 31.2mg | 34% |
| Fructose | 19.56g | 24% | |
| Fiber | 8g | 2.1g | 24% |
| Selenium | 3µg | 14.2µg | 20% |
| Carbs | 75.03g | 33.06g | 14% |
| Calcium | 39mg | 181mg | 14% |
| Phosphorus | 62mg | 153mg | 13% |
| Vitamin B1 | 0.052mg | 0.2mg | 12% |
| Copper | 0.206mg | 0.299mg | 10% |
| Iron | 1.02mg | 1.7mg | 9% |
| Protein | 2.45g | 6.36g | 8% |
| Potassium | 656mg | 401mg | 8% |
| Zinc | 0.29mg | 1.16mg | 8% |
| Calories | 282kcal | 149kcal | 7% |
| Magnesium | 43mg | 25mg | 4% |
| Vitamin B3 | 1.274mg | 0.7mg | 4% |
| Folate | 19µg | 3µg | 4% |
| Vitamin B2 | 0.066mg | 0.11mg | 3% |
| Choline | 6.3mg | 23.2mg | 3% |
| Polyunsaturated fat | 0.019g | 0.249g | 2% |
| Sodium | 2mg | 17mg | 1% |
| Vitamin K | 2.7µg | 1.7µg | 1% |
| Fats | 0.39g | 0.5g | 0% |
| Net carbs | 67.03g | 30.96g | N/A |
| Sugar | 63.35g | 1g | N/A |
| Vitamin E | 0.05mg | 0.08mg | 0% |
| Vitamin B5 | 0.589mg | 0.596mg | 0% |
| Saturated fat | 0.032g | 0.089g | 0% |
| Monounsaturated fat | 0.036g | 0.011g | 0% |
| Tryptophan | 0.012mg | 0.066mg | 0% |
| Threonine | 0.043mg | 0.157mg | 0% |
| Isoleucine | 0.049mg | 0.217mg | 0% |
| Leucine | 0.084mg | 0.308mg | 0% |
| Lysine | 0.066mg | 0.273mg | 0% |
| Methionine | 0.022mg | 0.076mg | 0% |
| Phenylalanine | 0.05mg | 0.183mg | 0% |
| Valine | 0.071mg | 0.291mg | 0% |
| Histidine | 0.032mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +127% |
| Contains more ProteinProtein | +159.6% |
| Contains more FatsFats | +28.2% |
| Contains more WaterWater | +185.3% |
~equal in
Other
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64% |
| Contains more Mono. FatMonounsaturated fat | +227.3% |
| Contains more Poly. FatPolyunsaturated fat | +1210.5% |
