Dates vs. Miso — In-Depth Nutrition Comparison
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How are dates and miso different?
- Dates are higher in potassium; however, miso is richer in manganese, copper, vitamin K, zinc, iron, phosphorus, vitamin B2, and choline.
- Daily need coverage for sodium for miso is 162% higher.
- Dates contain 3 times more potassium than miso. While dates contain 656mg of potassium, miso contains only 210mg.
- Dates have less sodium.
- Dates have a lower glycemic index (42) than miso (61).
Dates, deglet noor and Miso are the varieties used in this article.
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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 PotassiumPotassium | +212.4% |
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +11.6% |
| Contains more CalciumCalcium | +46.2% |
| Contains more IronIron | +144.1% |
| Contains more CopperCopper | +103.9% |
| Contains more ZincZinc | +782.8% |
| Contains more PhosphorusPhosphorus | +156.5% |
| Contains more ManganeseManganese | +227.9% |
| Contains more SeleniumSelenium | +133.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B3Vitamin B3 | +40.6% |
| Contains more Vitamin B5Vitamin B5 | +74.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +88.5% |
| Contains more Vitamin B2Vitamin B2 | +253% |
| Contains more Vitamin B6Vitamin B6 | +20.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +985.2% |
| Contains more CholineCholine | +1046% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 2mg | 3728mg | 162% |
| Manganese | 0.262mg | 0.859mg | 26% |
| Copper | 0.206mg | 0.42mg | 24% |
| Vitamin K | 2.7µg | 29.3µg | 22% |
| Protein | 2.45g | 12.79g | 21% |
| Zinc | 0.29mg | 2.56mg | 21% |
| Polyunsaturated fat | 0.019g | 2.884g | 19% |
| Iron | 1.02mg | 2.49mg | 18% |
| Fructose | 19.56g | 6g | 17% |
| Carbs | 75.03g | 25.37g | 17% |
| Phosphorus | 62mg | 159mg | 14% |
| Vitamin B2 | 0.066mg | 0.233mg | 13% |
| Potassium | 656mg | 210mg | 13% |
| Choline | 6.3mg | 72.2mg | 12% |
| Fiber | 8g | 5.4g | 10% |
| Fats | 0.39g | 6.01g | 9% |
| Selenium | 3µg | 7µg | 7% |
| Saturated fat | 0.032g | 1.025g | 5% |
| Vitamin B5 | 0.589mg | 0.337mg | 5% |
| Calories | 282kcal | 198kcal | 4% |
| Vitamin B1 | 0.052mg | 0.098mg | 4% |
| Vitamin B6 | 0.165mg | 0.199mg | 3% |
| Monounsaturated fat | 0.036g | 1.118g | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Calcium | 39mg | 57mg | 2% |
| Vitamin B3 | 1.274mg | 0.906mg | 2% |
| Magnesium | 43mg | 48mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 19.97g | N/A |
| Sugar | 63.35g | 6.2g | N/A |
| Vitamin E | 0.05mg | 0.01mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Folate | 19µg | 19µg | 0% |
| Tryptophan | 0.012mg | 0.155mg | 0% |
| Threonine | 0.043mg | 0.479mg | 0% |
| Isoleucine | 0.049mg | 0.508mg | 0% |
| Leucine | 0.084mg | 0.82mg | 0% |
| Lysine | 0.066mg | 0.478mg | 0% |
| Methionine | 0.022mg | 0.129mg | 0% |
| Phenylalanine | 0.05mg | 0.486mg | 0% |
| Valine | 0.071mg | 0.547mg | 0% |
| Histidine | 0.032mg | 0.243mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +195.7% |
| Contains more ProteinProtein | +422% |
| Contains more FatsFats | +1441% |
| Contains more WaterWater | +109.5% |
| Contains more OtherOther | +700.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +3005.6% |
| Contains more Poly. FatPolyunsaturated fat | +15078.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +226% |
| Contains more MaltoseMaltose | +66.7% |
~equal in
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~equal in
Lactose
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~equal in
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