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Dates vs. Halva — In-Depth Nutrition Comparison

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The main differences between dates and halva

  • Halva is richer than dates in copper, phosphorus, iron, magnesium, zinc, vitamin B1, manganese, selenium, and vitamin B6.
  • Daily need coverage for copper for halva is 111% higher.
  • Dates contain less saturated fat.
  • Dates have a lower glycemic index than halva.

Food types used in this article are Dates, deglet noor and Candies, halavah, plain.

Infographic

Dates vs Halva 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
3
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%
Halva
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 156% 9.9% 17% 170% 401% 118% 260% 25% 114% 63%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +250.8%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +407%
Contains more IronIron +344.1%
Contains more CopperCopper +483.5%
Contains more ZincZinc +1389.7%
Contains more PhosphorusPhosphorus +879%
Contains more ManganeseManganese +233.2%
Contains more SeleniumSelenium +283.3%

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
5
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%
Halva
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 0.33% 0% 0% 0% 106% 20% 54% 10% 80% 5% 0% 49% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +238.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +715.4%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +124.2%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
Halva
3
12% 22% 60% 4% 2%
Protein: 12.49 g
Fats: 21.52 g
Carbs: 60.49 g
Water: 3.67 g
Other: 1.83 g
Contains more CarbsCarbs +24%
Contains more WaterWater +459.4%
Contains more ProteinProtein +409.8%
Contains more FatsFats +5417.9%
Contains more OtherOther +14.4%

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
Halva
2
20% 39% 41%
Saturated fat: Sat. Fat 4.127 g
Monounsaturated fat: Mono. Fat 8.194 g
Polyunsaturated fat: Poly. Fat 8.481 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +22661.1%
Contains more Poly. FatPolyunsaturated fat +44536.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Halva
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Halva DV% diff.
Copper 0.206mg 1.202mg 111%
Phosphorus 62mg 607mg 78%
Polyunsaturated fat 0.019g 8.481g 56%
Iron 1.02mg 4.53mg 44%
Magnesium 43mg 218mg 42%
Zinc 0.29mg 4.32mg 37%
Fats 0.39g 21.52g 33%
Vitamin B1 0.052mg 0.424mg 31%
Manganese 0.262mg 0.873mg 27%
Fructose 19.56g 24%
Protein 2.45g 12.49g 20%
Monounsaturated fat 0.036g 8.194g 20%
Saturated fat 0.032g 4.127g 19%
Selenium 3µg 11.5µg 15%
Vitamin B6 0.165mg 0.348mg 14%
Fiber 8g 4.5g 14%
Potassium 656mg 187mg 14%
Folate 19µg 65µg 12%
Vitamin B3 1.274mg 2.856mg 10%
Calories 282kcal 469kcal 9%
Vitamin B5 0.589mg 0.174mg 8%
Sodium 2mg 195mg 8%
Carbs 75.03g 60.49g 5%
Vitamin B2 0.066mg 0.088mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 2.7µg 2%
Calcium 39mg 33mg 1%
Choline 6.3mg 1%
Vitamin C 0.4mg 0.1mg 0%
Net carbs 67.03g 55.99g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Halva
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
25%
Halva
Minerals Daily Need Coverage Score
29%
Dates
133%
Halva

Comparison summary

Which food is richer in minerals?
Halva
Halva is relatively richer in minerals
Which food is lower in Sugar?
Halva
Halva is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 193mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.095g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 13)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
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. Halva - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167996/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.