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  6. Dates vs. Milk

Dates vs. Milk — In-Depth Nutrition Comparison

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How are Dates and Milk different?

  • Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, and Vitamin B6, however, Milk is richer in Vitamin B12, Vitamin B2, Calcium, and Vitamin D.
  • Daily need coverage for Fiber from Dates is 32% higher.
  • Dates contain 87 times more Manganese than Milk. While Dates contain 0.262mg of Manganese, Milk contains only 0.003mg.

Dates, deglet noor and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Dates vs Milk 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
6
:
4
Milk
Milk
Contains more Iron +3300%
Contains more Magnesium +290.9%
Contains more Potassium +337.3%
Contains less Sodium -95.5%
Contains more Copper +1960%
Contains more Manganese +8633.3%
Contains more Calcium +220.5%
Contains more Phosphorus +53.2%
Contains more Zinc +44.8%
Equal in Selenium - 3.3
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +3300%
Contains more Magnesium +290.9%
Contains more Potassium +337.3%
Contains less Sodium -95.5%
Contains more Copper +1960%
Contains more Manganese +8633.3%
Contains more Calcium +220.5%
Contains more Phosphorus +53.2%
Contains more Zinc +44.8%
Equal in Selenium - 3.3

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
8
:
4
Milk
Milk
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +1269.9%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +345.9%
Contains more Folate +280%
Contains more Vitamin K +2600%
Contains more Vitamin A +1860%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +180.3%
Contains more Vitamin B12 +∞%
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%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +1269.9%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +345.9%
Contains more Folate +280%
Contains more Vitamin K +2600%
Contains more Vitamin A +1860%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +180.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Milk
Milk
Contains more Carbs +1403.6%
Contains more Other +113.3%
Contains more Protein +37.6%
Contains more Fats +148.7%
Contains more Water +338%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Carbs +1403.6%
Contains more Other +113.3%
Contains more Protein +37.6%
Contains more Fats +148.7%
Contains more Water +338%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Milk
Milk
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +669.4%
Contains more Polyunsaturated fat +84.2%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +669.4%
Contains more Polyunsaturated fat +84.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Milk
Milk
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Milk Opinion
Net carbs 67.03g 4.99g Dates
Protein 2.45g 3.37g Milk
Fats 0.39g 0.97g Milk
Carbs 75.03g 4.99g Dates
Calories 282kcal 42kcal Dates
Fructose 19.56g 0g Dates
Sugar 63.35g 5.2g Milk
Fiber 8g 0g Dates
Calcium 39mg 125mg Milk
Iron 1.02mg 0.03mg Dates
Magnesium 43mg 11mg Dates
Phosphorus 62mg 95mg Milk
Potassium 656mg 150mg Dates
Sodium 2mg 44mg Dates
Zinc 0.29mg 0.42mg Milk
Copper 0.206mg 0.01mg Dates
Manganese 0.262mg 0.003mg Dates
Selenium 3µg 3.3µg Milk
Vitamin A 10IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0.05mg 0.01mg Dates
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.02mg Dates
Vitamin B2 0.066mg 0.185mg Milk
Vitamin B3 1.274mg 0.093mg Dates
Vitamin B5 0.589mg 0.361mg Dates
Vitamin B6 0.165mg 0.037mg Dates
Folate 19µg 5µg Dates
Vitamin B12 0µg 0.47µg Milk
Vitamin K 2.7µg 0.1µg Dates
Tryptophan 0.012mg 0.043mg Milk
Threonine 0.043mg 0.143mg Milk
Isoleucine 0.049mg 0.174mg Milk
Leucine 0.084mg 0.319mg Milk
Lysine 0.066mg 0.282mg Milk
Methionine 0.022mg 0.088mg Milk
Phenylalanine 0.05mg 0.174mg Milk
Valine 0.071mg 0.22mg Milk
Histidine 0.032mg 0.101mg Milk
Cholesterol 0mg 5mg Dates
Saturated Fat 0.032g 0.633g Dates
Monounsaturated Fat 0.036g 0.277g Milk
Polyunsaturated fat 0.019g 0.035g Milk
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Milk
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
16%
Milk
Minerals Daily Need Coverage Score
29%
Dates
14%
Milk

Comparison summary

Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 58.15g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 11)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.601g)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is richer in minerals?
?
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.