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Dates vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between dates and goat cheese

  • Dates are richer in fiber and potassium, yet goat cheese is richer in vitamin B2, phosphorus, copper, vitamin A, and calcium.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Dates contain less sodium.
  • Goat cheese has a lower glycemic index than dates.

Food types used in this article are Dates, deglet noor and Cheese, goat, semisoft type.

Infographic

Dates vs Goat cheese 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.
Dates
4
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +48.3%
Contains more PotassiumPotassium +315.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +181.7%
Contains more CalciumCalcium +664.1%
Contains more IronIron +58.8%
Contains more CopperCopper +173.8%
Contains more ZincZinc +127.6%
Contains more PhosphorusPhosphorus +504.8%
Contains more SeleniumSelenium +26.7%

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
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 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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +210%
Contains more Vitamin B6Vitamin B6 +175%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B2Vitamin B2 +924.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.4%
~equal in Vitamin B3 ~1.148mg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Dates Goat cheese DV% diff.
Saturated fat 0.032g 20.639g 94%
Vitamin B2 0.066mg 0.676mg 47%
Phosphorus 62mg 375mg 45%
Fats 0.39g 29.84g 45%
Vitamin A 0µg 407µg 45%
Copper 0.206mg 0.564mg 40%
Protein 2.45g 21.58g 38%
Fiber 8g 0g 32%
Cholesterol 0mg 79mg 26%
Calcium 39mg 298mg 26%
Carbs 75.03g 0.12g 25%
Fructose 19.56g 24%
Sodium 2mg 415mg 18%
Monounsaturated fat 0.036g 6.808g 17%
Potassium 656mg 158mg 15%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.589mg 0.19mg 8%
Iron 1.02mg 1.62mg 8%
Vitamin B6 0.165mg 0.06mg 8%
Manganese 0.262mg 0.093mg 7%
Polyunsaturated fat 0.019g 0.709g 5%
Folate 19µg 2µg 4%
Calories 282kcal 364kcal 4%
Magnesium 43mg 29mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Zinc 0.29mg 0.66mg 3%
Vitamin B1 0.052mg 0.072mg 2%
Choline 6.3mg 15.4mg 2%
Selenium 3µg 3.8µg 1%
Vitamin E 0.05mg 0.26mg 1%
Vitamin B3 1.274mg 1.148mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0.12g N/A
Sugar 63.35g 0.12g N/A
Vitamin K 2.7µg 2.5µg 0%
Tryptophan 0.012mg 0.227mg 0%
Threonine 0.043mg 0.805mg 0%
Isoleucine 0.049mg 0.893mg 0%
Leucine 0.084mg 1.861mg 0%
Lysine 0.066mg 1.549mg 0%
Methionine 0.022mg 0.575mg 0%
Phenylalanine 0.05mg 0.859mg 0%
Valine 0.071mg 1.485mg 0%
Histidine 0.032mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +62425%
Contains more ProteinProtein +780.8%
Contains more FatsFats +7551.3%
Contains more WaterWater +121.7%
Contains more OtherOther +83.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +18811.1%
Contains more Poly. FatPolyunsaturated fat +3631.6%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.