Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dates
  5. Compare
  6. Dates vs. Glutinous rice

Dates vs. Glutinous rice — In-Depth Nutrition Comparison

Compare

Important differences between dates and glutinous rice

  • Glutinous rice has less fiber, potassium, copper, iron, vitamin B6, magnesium, phosphorus, vitamin B5, and vitamin B3.
  • Dates' daily need coverage for fiber is 28% more.
  • Dates have 66 times more potassium than glutinous rice. Dates have 656mg of potassium, while glutinous rice has 10mg.
  • Glutinous rice has a higher glycemic index than dates.

The food varieties used in the comparison are Dates, deglet noor and Rice, white, glutinous, unenriched, cooked.

Infographic

Dates vs Glutinous rice infographic
Infographic link

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.
Dates
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +760%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +6460%
Contains more IronIron +628.6%
Contains more CopperCopper +320.4%
Contains more PhosphorusPhosphorus +675%
Contains less SodiumSodium -60%
Contains more ZincZinc +41.4%
Contains more SeleniumSelenium +86.7%
~equal in Manganese ~0.262mg

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.
Dates
Dates
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +407.7%
Contains more Vitamin B3Vitamin B3 +339.3%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +534.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1800%
Contains more CholineCholine +200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Glutinous rice DV% diff.
Fiber 8g 1g 28%
Fructose 19.56g 24%
Potassium 656mg 10mg 19%
Carbs 75.03g 21.09g 18%
Copper 0.206mg 0.049mg 17%
Vitamin B6 0.165mg 0.026mg 11%
Iron 1.02mg 0.14mg 11%
Calories 282kcal 97kcal 9%
Magnesium 43mg 5mg 9%
Phosphorus 62mg 8mg 8%
Vitamin B5 0.589mg 0.215mg 7%
Vitamin B3 1.274mg 0.29mg 6%
Selenium 3µg 5.6µg 5%
Folate 19µg 1µg 5%
Calcium 39mg 2mg 4%
Vitamin B2 0.066mg 0.013mg 4%
Vitamin B1 0.052mg 0.02mg 3%
Vitamin K 2.7µg 0µg 2%
Choline 6.3mg 2.1mg 1%
Protein 2.45g 2.02g 1%
Zinc 0.29mg 0.41mg 1%
Fats 0.39g 0.19g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 20.09g N/A
Sugar 63.35g 0.05g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.05mg 0.04mg 0%
Manganese 0.262mg 0.262mg 0%
Saturated fat 0.032g 0.039g 0%
Monounsaturated fat 0.036g 0.07g 0%
Polyunsaturated fat 0.019g 0.069g 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.043mg 0.072mg 0%
Isoleucine 0.049mg 0.087mg 0%
Leucine 0.084mg 0.167mg 0%
Lysine 0.066mg 0.073mg 0%
Methionine 0.022mg 0.047mg 0%
Phenylalanine 0.05mg 0.108mg 0%
Valine 0.071mg 0.123mg 0%
Histidine 0.032mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +21.3%
Contains more FatsFats +105.3%
Contains more CarbsCarbs +255.8%
Contains more OtherOther +2185.7%
Contains more WaterWater +273.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -17.9%
Contains more Mono. FatMonounsaturated fat +94.4%
Contains more Poly. FatPolyunsaturated fat +263.2%

People also compare

Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube
Glutinous rice
Glutinous rice vs Rye
Rye
Glutinous rice
Glutinous rice vs Wheat
Wheat
Glutinous rice
Glutinous rice vs Flour
Flour

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.