Dates vs. Matzo — In-Depth Nutrition Comparison
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The main differences between dates and matzo
- Dates are richer in fiber, copper, and potassium, yet matzo is richer in selenium, vitamin B1, iron, vitamin B2, manganese, and vitamin B3.
- Daily need coverage for selenium for matzo is 62% higher.
- Dates contain 6 times more potassium than matzo. Dates contain 656mg of potassium, while matzo contains 112mg.
Food types used in this article are Dates, deglet noor and Crackers, matzo, plain.
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 | +72% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +485.7% |
| Contains more CopperCopper | +243.3% |
| Contains more IronIron | +209.8% |
| Contains more ZincZinc | +134.5% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +148.1% |
| Contains more SeleniumSelenium | +1130% |
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 B5Vitamin B5 | +33% |
| Contains more Vitamin B6Vitamin B6 | +43.5% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +11.8% |
| Contains more Vitamin EVitamin E | +20% |
| Contains more Vitamin B1Vitamin B1 | +644.2% |
| Contains more Vitamin B2Vitamin B2 | +340.9% |
| Contains more Vitamin B3Vitamin B3 | +205.5% |
| Contains more CholineCholine | +71.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3µg | 36.9µg | 62% |
| Vitamin B1 | 0.052mg | 0.387mg | 28% |
| Iron | 1.02mg | 3.16mg | 27% |
| Fructose | 19.56g | 24% | |
| Fiber | 8g | 3g | 20% |
| Manganese | 0.262mg | 0.65mg | 17% |
| Vitamin B2 | 0.066mg | 0.291mg | 17% |
| Potassium | 656mg | 112mg | 16% |
| Vitamin B3 | 1.274mg | 3.892mg | 16% |
| Copper | 0.206mg | 0.06mg | 16% |
| Protein | 2.45g | 10g | 15% |
| Calories | 282kcal | 395kcal | 6% |
| Polyunsaturated fat | 0.019g | 0.603g | 4% |
| Vitamin B6 | 0.165mg | 0.115mg | 4% |
| Phosphorus | 62mg | 89mg | 4% |
| Zinc | 0.29mg | 0.68mg | 4% |
| Magnesium | 43mg | 25mg | 4% |
| Vitamin B5 | 0.589mg | 0.443mg | 3% |
| Carbs | 75.03g | 83.7g | 3% |
| Calcium | 39mg | 13mg | 3% |
| Fats | 0.39g | 1.4g | 2% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Choline | 6.3mg | 10.8mg | 1% |
| Folate | 19µg | 17µg | 1% |
| Saturated fat | 0.032g | 0.226g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 80.7g | N/A |
| Sugar | 63.35g | 0.29g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Vitamin E | 0.05mg | 0.06mg | 0% |
| Monounsaturated fat | 0.036g | 0.127g | 0% |
| Tryptophan | 0.012mg | 0.116mg | 0% |
| Threonine | 0.043mg | 0.267mg | 0% |
| Isoleucine | 0.049mg | 0.371mg | 0% |
| Leucine | 0.084mg | 0.692mg | 0% |
| Lysine | 0.066mg | 0.193mg | 0% |
| Methionine | 0.022mg | 0.176mg | 0% |
| Phenylalanine | 0.05mg | 0.494mg | 0% |
| Valine | 0.071mg | 0.42mg | 0% |
| Histidine | 0.032mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +377.4% |
| Contains more OtherOther | +166.7% |
| Contains more ProteinProtein | +308.2% |
| Contains more FatsFats | +259% |
| Contains more CarbsCarbs | +11.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Mono. FatMonounsaturated fat | +252.8% |
| Contains more Poly. FatPolyunsaturated fat | +3073.7% |
