Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Dates vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

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

Dates vs Marinara sauce 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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.
Dates
3
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%
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B6 ~0.173mg
~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
8% 87%
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
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
16% 36% 48%
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.
Dates Marinara sauce
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Marinara sauce 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?

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

People also compare

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
19%
Marinara sauce
Minerals Daily Need Coverage Score
29%
Dates
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 57.85g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 42)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.138g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.