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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
29%
109%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.709g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 12)
Which food is cheaper?
Dates is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.