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Dates vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between dates and groat

  • Groat is higher than dates in copper, manganese, magnesium, phosphorus, vitamin B3, vitamin B2, zinc, iron, vitamin B5, and selenium.
  • Groat covers your daily copper needs 99% more than dates.
  • The glycemic index of dates is lower.

Food varieties used in this article are Dates, deglet noor and Buckwheat.

Infographic

Dates vs Groat 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
2
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%
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +42.6%
Contains more MagnesiumMagnesium +437.2%
Contains more IronIron +115.7%
Contains more CopperCopper +434%
Contains more ZincZinc +727.6%
Contains more PhosphorusPhosphorus +459.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +396.2%
Contains more SeleniumSelenium +176.7%

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%
Groat
6
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% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +94.2%
Contains more Vitamin B2Vitamin B2 +543.9%
Contains more Vitamin B3Vitamin B3 +451%
Contains more Vitamin B5Vitamin B5 +109.3%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more FolateFolate +57.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +110.6%
Contains more ProteinProtein +440.8%
Contains more FatsFats +771.8%
Contains more OtherOther +31.3%
~equal in Carbs ~71.5g

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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +2788.9%
Contains more Poly. FatPolyunsaturated fat +5368.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Groat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Groat DV% diff.
Copper 0.206mg 1.1mg 99%
Magnesium 43mg 231mg 45%
Manganese 0.262mg 1.3mg 45%
Phosphorus 62mg 347mg 41%
Vitamin B3 1.274mg 7.02mg 36%
Vitamin B2 0.066mg 0.425mg 28%
Fructose 19.56g 24%
Protein 2.45g 13.25g 22%
Zinc 0.29mg 2.4mg 19%
Iron 1.02mg 2.2mg 15%
Vitamin B5 0.589mg 1.233mg 13%
Selenium 3µg 8.3µg 10%
Fiber 8g 10g 8%
Polyunsaturated fat 0.019g 1.039g 7%
Potassium 656mg 460mg 6%
Fats 0.39g 3.4g 5%
Vitamin B1 0.052mg 0.101mg 4%
Calories 282kcal 343kcal 3%
Monounsaturated fat 0.036g 1.04g 3%
Saturated fat 0.032g 0.741g 3%
Folate 19µg 30µg 3%
Vitamin B6 0.165mg 0.21mg 3%
Calcium 39mg 18mg 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Carbs 75.03g 71.5g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 61.5g N/A
Sugar 63.35g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.012mg 0.192mg 0%
Threonine 0.043mg 0.506mg 0%
Isoleucine 0.049mg 0.498mg 0%
Leucine 0.084mg 0.832mg 0%
Lysine 0.066mg 0.672mg 0%
Methionine 0.022mg 0.172mg 0%
Phenylalanine 0.05mg 0.52mg 0%
Valine 0.071mg 0.678mg 0%
Histidine 0.032mg 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
31%
Groat
Minerals Daily Need Coverage Score
29%
Dates
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.709g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 12)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.