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  6. Dates vs. Merlot

Dates vs. Merlot — In-Depth Nutrition Comparison

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How are Dates and Merlot different?

  • Dates have more Fiber, Copper, Potassium, Vitamin B5, Vitamin B6, Magnesium, Iron, Vitamin B3, Manganese, and Phosphorus than Merlot.
  • Daily need coverage for Fiber from Dates is 32% higher.
  • Dates contain 20 times more Vitamin B5 than Merlot. While Dates contain 0.589mg of Vitamin B5, Merlot contains only 0.03mg.

Dates, deglet noor and Alcoholic Beverage, wine, table, red, Merlot are the varieties used in this article.

Infographic

Dates vs Merlot 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
Dates
10
:
0
Merlot
Merlot
Contains more Calcium +387.5%
Contains more Iron +121.7%
Contains more Magnesium +258.3%
Contains more Phosphorus +169.6%
Contains more Potassium +416.5%
Contains less Sodium -50%
Contains more Zinc +107.1%
Contains more Copper +1772.7%
Contains more Manganese +98.5%
Contains more Selenium +1400%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Merlot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 18% 9% 10% 12% 1% 4% 4% 18% 2%
Contains more Calcium +387.5%
Contains more Iron +121.7%
Contains more Magnesium +258.3%
Contains more Phosphorus +169.6%
Contains more Potassium +416.5%
Contains less Sodium -50%
Contains more Zinc +107.1%
Contains more Copper +1772.7%
Contains more Manganese +98.5%
Contains more Selenium +1400%

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
Dates
11
:
0
Merlot
Merlot
Contains more Vitamin C +∞%
Contains more Vitamin B1 +940%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +468.8%
Contains more Vitamin B5 +1863.3%
Contains more Vitamin B6 +189.5%
Contains more Folate +1800%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Merlot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 2% 8% 5% 2% 14% 1% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +940%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +468.8%
Contains more Vitamin B5 +1863.3%
Contains more Vitamin B6 +189.5%
Contains more Folate +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
:
2
Merlot
Merlot
Contains more Protein +3400%
Contains more Fats +∞%
Contains more Carbs +2889.2%
Contains more Water +321.8%
Contains more Other +576.9%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Merlot
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 g
Contains more Protein +3400%
Contains more Fats +∞%
Contains more Carbs +2889.2%
Contains more Water +321.8%
Contains more Other +576.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Merlot
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Dates Merlot Opinion
Net carbs 67.03g 2.51g Dates
Protein 2.45g 0.07g Dates
Fats 0.39g 0g Dates
Carbs 75.03g 2.51g Dates
Calories 282kcal 83kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 0.62g Merlot
Fiber 8g 0g Dates
Calcium 39mg 8mg Dates
Iron 1.02mg 0.46mg Dates
Magnesium 43mg 12mg Dates
Phosphorus 62mg 23mg Dates
Potassium 656mg 127mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg 0.14mg Dates
Copper 0.206mg 0.011mg Dates
Manganese 0.262mg 0.132mg Dates
Selenium 3µg 0.2µg Dates
Vitamin A 10IU Dates
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.005mg Dates
Vitamin B2 0.066mg 0.031mg Dates
Vitamin B3 1.274mg 0.224mg Dates
Vitamin B5 0.589mg 0.03mg Dates
Vitamin B6 0.165mg 0.057mg Dates
Folate 19µg 1µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Merlot
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Merlot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
2%
Merlot
Minerals Daily Need Coverage Score
29%
Dates
8%
Merlot

Comparison summary

Which food is lower in Sugar?
Merlot
Merlot is lower in Sugar (difference - 62.73g)
Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Merlot
Merlot is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Merlot
Merlot is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.