Dates vs. Ginger — In-Depth Nutrition Comparison
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Summary of differences between dates and ginger
- Dates have more fiber, vitamin B5, potassium, and iron; however, ginger is higher in vitamin C.
- Dates cover your daily need for fiber, 24% more than ginger.
- Dates have 37 times more sugar than ginger. While dates have 63.35g of sugar, ginger has only 1.7g.
- The glycemic index of dates is higher.
These are the specific foods used in this comparison Dates, deglet noor and Ginger root, 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 CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +58.1% |
| Contains more IronIron | +70% |
| Contains more PhosphorusPhosphorus | +82.4% |
| Contains less SodiumSodium | -84.6% |
| Contains more ManganeseManganese | +14.4% |
| Contains more SeleniumSelenium | +328.6% |
| Contains more ZincZinc | +17.2% |
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 B1Vitamin B1 | +108% |
| Contains more Vitamin B2Vitamin B2 | +94.1% |
| Contains more Vitamin B3Vitamin B3 | +69.9% |
| Contains more Vitamin B5Vitamin B5 | +190.1% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +72.7% |
| Contains more Vitamin CVitamin C | +1150% |
| Contains more Vitamin EVitamin E | +420% |
| Contains more CholineCholine | +357.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Fiber | 8g | 2g | 24% |
| Carbs | 75.03g | 17.77g | 19% |
| Calories | 282kcal | 80kcal | 10% |
| Vitamin B5 | 0.589mg | 0.203mg | 8% |
| Potassium | 656mg | 415mg | 7% |
| Iron | 1.02mg | 0.6mg | 5% |
| Vitamin C | 0.4mg | 5mg | 5% |
| Selenium | 3µg | 0.7µg | 4% |
| Choline | 6.3mg | 28.8mg | 4% |
| Phosphorus | 62mg | 34mg | 4% |
| Vitamin B3 | 1.274mg | 0.75mg | 3% |
| Folate | 19µg | 11µg | 2% |
| Vitamin K | 2.7µg | 0.1µg | 2% |
| Vitamin B1 | 0.052mg | 0.025mg | 2% |
| Vitamin B2 | 0.066mg | 0.034mg | 2% |
| Calcium | 39mg | 16mg | 2% |
| Copper | 0.206mg | 0.226mg | 2% |
| Vitamin E | 0.05mg | 0.26mg | 1% |
| Polyunsaturated fat | 0.019g | 0.154g | 1% |
| Manganese | 0.262mg | 0.229mg | 1% |
| Protein | 2.45g | 1.82g | 1% |
| Fats | 0.39g | 0.75g | 1% |
| Saturated fat | 0.032g | 0.203g | 1% |
| Net carbs | 67.03g | 15.77g | N/A |
| Magnesium | 43mg | 43mg | 0% |
| Sugar | 63.35g | 1.7g | N/A |
| Zinc | 0.29mg | 0.34mg | 0% |
| Sodium | 2mg | 13mg | 0% |
| Vitamin B6 | 0.165mg | 0.16mg | 0% |
| Monounsaturated fat | 0.036g | 0.154g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.043mg | 0.036mg | 0% |
| Isoleucine | 0.049mg | 0.051mg | 0% |
| Leucine | 0.084mg | 0.074mg | 0% |
| Lysine | 0.066mg | 0.057mg | 0% |
| Methionine | 0.022mg | 0.013mg | 0% |
| Phenylalanine | 0.05mg | 0.045mg | 0% |
| Valine | 0.071mg | 0.073mg | 0% |
| Histidine | 0.032mg | 0.03mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34.6% |
| Contains more CarbsCarbs | +322.2% |
| Contains more OtherOther | +107.8% |
| Contains more FatsFats | +92.3% |
| Contains more WaterWater | +284.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.2% |
| Contains more Mono. FatMonounsaturated fat | +327.8% |
| Contains more Poly. FatPolyunsaturated fat | +710.5% |
