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Dates vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between dates and mixed nuts

  • Mixed nuts are richer than dates in copper, manganese, phosphorus, selenium, vitamin E, magnesium, vitamin B3, zinc, and iron.
  • Daily need coverage for copper for mixed nuts is 78% higher.
  • Dates contain less saturated fat.
  • Mixed nuts have a lower glycemic index than dates.

Food types used in this article are Dates, deglet noor and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Dates vs Mixed nuts 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
1
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +432.6%
Contains more CalciumCalcium +200%
Contains more IronIron +155.9%
Contains more CopperCopper +340.3%
Contains more ZincZinc +1058.6%
Contains more PhosphorusPhosphorus +635.5%
Contains more ManganeseManganese +678.6%
Contains more SeleniumSelenium +1030%
~equal in Potassium ~632mg

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
0
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +15540%
Contains more Vitamin B1Vitamin B1 +263.5%
Contains more Vitamin B2Vitamin B2 +197%
Contains more Vitamin B3Vitamin B3 +505.1%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more Vitamin KVitamin K +111.1%
Contains more FolateFolate +336.8%
Contains more CholineCholine +725.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +256.4%
Contains more WaterWater +887%
Contains more ProteinProtein +718%
Contains more FatsFats +13733.3%
Contains more OtherOther +80%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +79033.3%
Contains more Poly. FatPolyunsaturated fat +76805.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +474.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Mixed nuts DV% diff.
Polyunsaturated fat 0.019g 14.612g 97%
Fats 0.39g 53.95g 82%
Copper 0.206mg 0.907mg 78%
Manganese 0.262mg 2.04mg 77%
Monounsaturated fat 0.036g 28.488g 71%
Selenium 3µg 33.9µg 56%
Phosphorus 62mg 456mg 56%
Vitamin E 0.05mg 7.82mg 52%
Magnesium 43mg 229mg 44%
Vitamin B3 1.274mg 7.709mg 40%
Saturated fat 0.032g 8.711g 39%
Protein 2.45g 20.04g 35%
Zinc 0.29mg 3.36mg 28%
Fructose 19.56g 0g 24%
Iron 1.02mg 2.61mg 20%
Carbs 75.03g 21.05g 18%
Folate 19µg 83µg 16%
Calories 282kcal 607kcal 16%
Vitamin B6 0.165mg 0.352mg 14%
Vitamin B5 0.589mg 1.14mg 11%
Vitamin B1 0.052mg 0.189mg 11%
Vitamin B2 0.066mg 0.196mg 10%
Choline 6.3mg 52mg 8%
Calcium 39mg 117mg 8%
Fiber 8g 7g 4%
Vitamin K 2.7µg 5.7µg 3%
Starch 4.2g 2%
Potassium 656mg 632mg 1%
Vitamin C 0.4mg 0.5mg 0%
Net carbs 67.03g 14.05g N/A
Sugar 63.35g 4.15g N/A
Sodium 2mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.012mg 0.22mg 0%
Threonine 0.043mg 0.703mg 0%
Isoleucine 0.049mg 0.826mg 0%
Leucine 0.084mg 1.656mg 0%
Lysine 0.066mg 0.782mg 0%
Methionine 0.022mg 0.283mg 0%
Phenylalanine 0.05mg 1.182mg 0%
Valine 0.071mg 1.001mg 0%
Histidine 0.032mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
Minerals Daily Need Coverage Score
29%
Dates
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 59.2g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 8.679g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.