Dates vs. Margarine — In-Depth Nutrition Comparison
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The main differences between dates and margarine
- Dates are richer in fiber, copper, potassium, iron, vitamin B6, and magnesium, yet margarine is richer in vitamin K, vitamin A, and vitamin E.
- Daily need coverage for saturated fat for margarine is 76% higher.
- Dates contain less saturated fat.
- Margarine has a lower glycemic index than dates.
Food types used in this article are Dates, deglet noor and Margarine, regular, 80% fat, composite, stick, without salt.
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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 MagnesiumMagnesium | +1333.3% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +3544.4% |
| Contains more IronIron | +1600% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +1140% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +100% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +78.4% |
| Contains more Vitamin B3Vitamin B3 | +5439.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1733.3% |
| Contains more FolateFolate | +1800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +17900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +3344.4% |
| Contains more CholineCholine | +96.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.019g | 24.302g | 162% |
| Fats | 0.39g | 80.71g | 124% |
| Monounsaturated fat | 0.036g | 38.877g | 97% |
| Vitamin A | 0µg | 819µg | 91% |
| Vitamin K | 2.7µg | 93µg | 75% |
| Saturated fat | 0.032g | 15.189g | 69% |
| Vitamin E | 0.05mg | 9mg | 60% |
| Fiber | 8g | 0g | 32% |
| Carbs | 75.03g | 0.7g | 25% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 0mg | 23% |
| Calories | 282kcal | 717kcal | 22% |
| Potassium | 656mg | 18mg | 19% |
| Vitamin B6 | 0.165mg | 0.009mg | 12% |
| Vitamin B5 | 0.589mg | 12% | |
| Iron | 1.02mg | 0.06mg | 12% |
| Manganese | 0.262mg | 11% | |
| Magnesium | 43mg | 3mg | 10% |
| Vitamin B3 | 1.274mg | 0.023mg | 8% |
| Phosphorus | 62mg | 5mg | 8% |
| Selenium | 3µg | 0µg | 5% |
| Protein | 2.45g | 0.16g | 5% |
| Folate | 19µg | 1µg | 5% |
| Calcium | 39mg | 3mg | 4% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Vitamin B1 | 0.052mg | 0.01mg | 4% |
| Zinc | 0.29mg | 0mg | 3% |
| Vitamin B2 | 0.066mg | 0.037mg | 2% |
| Choline | 6.3mg | 12.4mg | 1% |
| Vitamin C | 0.4mg | 0.2mg | 0% |
| Net carbs | 67.03g | 0.7g | N/A |
| Sugar | 63.35g | 0g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Trans fat | 0g | 14.89g | N/A |
| 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 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1431.3% |
| Contains more CarbsCarbs | +10618.6% |
| Contains more WaterWater | +24.3% |
| Contains more FatsFats | +20594.9% |
| Contains more OtherOther | +19.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +107891.7% |
| Contains more Poly. FatPolyunsaturated fat | +127805.3% |
