Dates vs. Marinara sauce — In-Depth Nutrition Comparison
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Summary of differences between dates and marinara sauce
- Dates have more fiber, copper, potassium, magnesium, and manganese; however, marinara sauce is higher in vitamin B3, vitamin E, vitamin A, and vitamin K.
- Dates cover your daily need for fiber, 25% more than marinara sauce.
- Dates have 3 times more copper than marinara sauce. While dates have 0.206mg of copper, marinara sauce has only 0.081mg.
These are the specific foods used in this comparison Dates, deglet noor and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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 MagnesiumMagnesium | +138.9% |
| Contains more CalciumCalcium | +44.4% |
| Contains more PotassiumPotassium | +105.6% |
| Contains more IronIron | +30.8% |
| Contains more CopperCopper | +154.3% |
| Contains more ZincZinc | +45% |
| Contains more PhosphorusPhosphorus | +82.4% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +91.2% |
| Contains more SeleniumSelenium | +172.7% |
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 B1Vitamin B1 | +116.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +46.2% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4700% |
| Contains more Vitamin B3Vitamin B3 | +207.5% |
| Contains more Vitamin KVitamin K | +414.8% |
| Contains more CholineCholine | +117.5% |
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:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +73.8% |
| Contains more CarbsCarbs | +830.9% |
| Contains more FatsFats | +279.5% |
| Contains more WaterWater | +325.7% |
~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
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains less Sat. FatSaturated fat | -81.2% |
| Contains more Mono. FatMonounsaturated fat | +947.2% |
| Contains more Poly. FatPolyunsaturated fat | +2573.7% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8g | 1.8g | 25% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 8.06g | 22% |
| Vitamin B3 | 1.274mg | 3.917mg | 17% |
| Vitamin E | 0.05mg | 2.4mg | 16% |
| Copper | 0.206mg | 0.081mg | 14% |
| Vitamin B5 | 0.589mg | 12% | |
| Calories | 282kcal | 51kcal | 12% |
| Potassium | 656mg | 319mg | 10% |
| Vitamin K | 2.7µg | 13.9µg | 9% |
| Magnesium | 43mg | 18mg | 6% |
| Manganese | 0.262mg | 0.137mg | 5% |
| Phosphorus | 62mg | 34mg | 4% |
| Vitamin A | 0µg | 33µg | 4% |
| Selenium | 3µg | 1.1µg | 3% |
| Iron | 1.02mg | 0.78mg | 3% |
| Polyunsaturated fat | 0.019g | 0.508g | 3% |
| Vitamin B1 | 0.052mg | 0.024mg | 2% |
| Vitamin C | 0.4mg | 2mg | 2% |
| Protein | 2.45g | 1.41g | 2% |
| Fats | 0.39g | 1.48g | 2% |
| Folate | 19µg | 13µg | 2% |
| Saturated fat | 0.032g | 0.17g | 1% |
| Monounsaturated fat | 0.036g | 0.377g | 1% |
| Choline | 6.3mg | 13.7mg | 1% |
| Calcium | 39mg | 27mg | 1% |
| Sodium | 2mg | 30mg | 1% |
| Zinc | 0.29mg | 0.2mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin B6 | 0.165mg | 0.173mg | 1% |
| Net carbs | 67.03g | 6.26g | N/A |
| Sugar | 63.35g | 5.5g | N/A |
| Vitamin B2 | 0.066mg | 0.061mg | 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?
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%
19%
Minerals Daily Need Coverage Score
29%
15%
Comparison summary
Which food is lower in Sugar?
Marinara sauce is lower in Sugar (difference - 57.85g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 42)
Which food is cheaper?
Marinara sauce is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.138g)
Which food is richer in minerals?
Dates is relatively richer in minerals
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.