Dates vs. Nachos — In-Depth Nutrition Comparison
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A recap on differences between dates and nachos
- Dates are higher in fiber, copper, and potassium, yet nachos are higher in vitamin E, phosphorus, vitamin K, selenium, and vitamin B1.
- Nachos cover your daily vitamin E needs 27% more than dates.
- Dates contain 3 times more copper than nachos. While dates contain 0.206mg of copper, nachos contain only 0.064mg.
- The amount of saturated fat in dates is lower.
- The glycemic index of dates is lower.
Food varieties used in this article are Dates, deglet noor and Fast foods, nachos, with cheese.
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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 | +81.2% |
| Contains more IronIron | +36% |
| Contains more CopperCopper | +221.9% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +40.1% |
| Contains more CalciumCalcium | +61.5% |
| Contains more ZincZinc | +196.6% |
| Contains more PhosphorusPhosphorus | +219.4% |
| Contains more SeleniumSelenium | +186.7% |
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 B3Vitamin B3 | +102.2% |
| Contains more Vitamin B5Vitamin B5 | +55% |
| Contains more FolateFolate | +90% |
| Contains more Vitamin CVitamin C | +175% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8060% |
| Contains more Vitamin B1Vitamin B1 | +136.5% |
| Contains more Vitamin B2Vitamin B2 | +101.5% |
| Contains more Vitamin B6Vitamin B6 | +30.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +614.8% |
| Contains more CholineCholine | +319% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 0.036g | 14.02g | 35% |
| Polyunsaturated fat | 0.019g | 5.04g | 33% |
| Fats | 0.39g | 21.5g | 32% |
| Vitamin E | 0.05mg | 4.08mg | 27% |
| Fructose | 19.56g | 0g | 24% |
| Fiber | 8g | 3.2g | 19% |
| Phosphorus | 62mg | 198mg | 19% |
| Copper | 0.206mg | 0.064mg | 16% |
| Vitamin K | 2.7µg | 19.3µg | 14% |
| Sodium | 2mg | 313mg | 14% |
| Carbs | 75.03g | 34.91g | 13% |
| Starch | 28.33g | 12% | |
| Saturated fat | 0.032g | 2.173g | 10% |
| Selenium | 3µg | 8.6µg | 10% |
| Potassium | 656mg | 362mg | 9% |
| Vitamin B1 | 0.052mg | 0.123mg | 6% |
| Vitamin B2 | 0.066mg | 0.133mg | 5% |
| Zinc | 0.29mg | 0.86mg | 5% |
| Vitamin B6 | 0.165mg | 0.215mg | 4% |
| Protein | 2.45g | 4.32g | 4% |
| Vitamin B5 | 0.589mg | 0.38mg | 4% |
| Choline | 6.3mg | 26.4mg | 4% |
| Vitamin B3 | 1.274mg | 0.63mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Calories | 282kcal | 343kcal | 3% |
| Manganese | 0.262mg | 0.187mg | 3% |
| Iron | 1.02mg | 0.75mg | 3% |
| Folate | 19µg | 10µg | 2% |
| Calcium | 39mg | 63mg | 2% |
| Vitamin C | 0.4mg | 1.1mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 67.03g | 31.71g | N/A |
| Magnesium | 43mg | 42mg | 0% |
| Sugar | 63.35g | 2.17g | N/A |
| Trans fat | 0g | 0.058g | N/A |
| Tryptophan | 0.012mg | 0.042mg | 0% |
| Threonine | 0.043mg | 0.156mg | 0% |
| Isoleucine | 0.049mg | 0.187mg | 0% |
| Leucine | 0.084mg | 0.521mg | 0% |
| Lysine | 0.066mg | 0.156mg | 0% |
| Methionine | 0.022mg | 0.094mg | 0% |
| Phenylalanine | 0.05mg | 0.229mg | 0% |
| Valine | 0.071mg | 0.25mg | 0% |
| Histidine | 0.032mg | 0.135mg | 0% |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.032g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.011g | N/A |
| Omega-6 - Linoleic acid | 4.343g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +114.9% |
| Contains more ProteinProtein | +76.3% |
| Contains more FatsFats | +5412.8% |
| Contains more WaterWater | +82.2% |
| Contains more OtherOther | +16.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +38844.4% |
| Contains more Poly. FatPolyunsaturated fat | +26426.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +4398.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
~0g
