Dates vs. Graham cracker — In-Depth Nutrition Comparison
Compare
Significant differences between dates and graham cracker
- Dates have more fiber and potassium; however, graham cracker is richer in iron, manganese, vitamin B3, vitamin B2, folate, vitamin B1, and phosphorus.
- Graham cracker covers your daily iron needs 35% more than dates.
- Graham cracker has 4 times less potassium than dates. Dates have 656mg of potassium, while graham cracker has 170mg.
- Dates contain less sodium.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of dates is 42.
Specific food types used in this comparison are Dates, deglet noor and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains more PotassiumPotassium | +285.9% |
| Contains more CopperCopper | +21.2% |
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +97.4% |
| Contains more IronIron | +270.6% |
| Contains more ZincZinc | +231% |
| Contains more PhosphorusPhosphorus | +198.4% |
| Contains more ManganeseManganese | +288.9% |
| Contains more SeleniumSelenium | +110% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
| Contains more Vitamin EVitamin E | +2920% |
| Contains more Vitamin B1Vitamin B1 | +409.6% |
| Contains more Vitamin B2Vitamin B2 | +380.3% |
| Contains more Vitamin B3Vitamin B3 | +248.4% |
| Contains more Vitamin KVitamin K | +429.6% |
| Contains more FolateFolate | +378.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.019g | 5.388g | 36% |
| Iron | 1.02mg | 3.78mg | 35% |
| Manganese | 0.262mg | 1.019mg | 33% |
| Fructose | 19.56g | 0.99g | 23% |
| Sodium | 2mg | 459mg | 20% |
| Vitamin B3 | 1.274mg | 4.439mg | 20% |
| Vitamin B2 | 0.066mg | 0.317mg | 19% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.052mg | 0.265mg | 18% |
| Phosphorus | 62mg | 185mg | 18% |
| Folate | 19µg | 91µg | 18% |
| Fiber | 8g | 3.4g | 18% |
| Fats | 0.39g | 10.6g | 16% |
| Potassium | 656mg | 170mg | 14% |
| Vitamin K | 2.7µg | 14.3µg | 10% |
| Vitamin E | 0.05mg | 1.51mg | 10% |
| Protein | 2.45g | 6.69g | 8% |
| Calories | 282kcal | 430kcal | 7% |
| Saturated fat | 0.032g | 1.633g | 7% |
| Zinc | 0.29mg | 0.96mg | 6% |
| Selenium | 3µg | 6.3µg | 6% |
| Monounsaturated fat | 0.036g | 2.509g | 6% |
| Calcium | 39mg | 77mg | 4% |
| Copper | 0.206mg | 0.17mg | 4% |
| Vitamin B5 | 0.589mg | 0.42mg | 3% |
| Vitamin B6 | 0.165mg | 0.156mg | 1% |
| Magnesium | 43mg | 40mg | 1% |
| Carbs | 75.03g | 77.66g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 74.26g | N/A |
| Sugar | 63.35g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Choline | 6.3mg | 5.9mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +505.6% |
| Contains more ProteinProtein | +173.1% |
| Contains more FatsFats | +2617.9% |
~equal in
Carbs
~77.66g
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +6869.4% |
| Contains more Poly. FatPolyunsaturated fat | +28257.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +1810.6% |
| Contains more FructoseFructose | +1875.8% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Sucrose
~22.82g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
