Dates vs. Nutmeg — In-Depth Nutrition Comparison
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Important differences between dates and nutmeg
- Dates have less manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, zinc, and calcium.
- Nutmeg's daily need coverage for saturated fat is 130% more.
- Dates are lower in saturated fat.
- Dates have a higher glycemic index than nutmeg.
The food varieties used in the comparison are Dates, deglet noor and Spices, nutmeg, ground.
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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 | +87.4% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +87.5% |
| Contains more MagnesiumMagnesium | +325.6% |
| Contains more CalciumCalcium | +371.8% |
| Contains more IronIron | +198% |
| Contains more CopperCopper | +398.5% |
| Contains more ZincZinc | +641.4% |
| Contains more PhosphorusPhosphorus | +243.5% |
| Contains more ManganeseManganese | +1006.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +565.4% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +39.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.032g | 25.94g | 118% |
| Manganese | 0.262mg | 2.9mg | 115% |
| Copper | 0.206mg | 1.027mg | 91% |
| Fats | 0.39g | 36.31g | 55% |
| Fiber | 8g | 20.8g | 51% |
| Magnesium | 43mg | 183mg | 33% |
| Vitamin B1 | 0.052mg | 0.346mg | 25% |
| Iron | 1.02mg | 3.04mg | 25% |
| Fructose | 19.56g | 24% | |
| Phosphorus | 62mg | 213mg | 22% |
| Zinc | 0.29mg | 2.15mg | 17% |
| Calcium | 39mg | 184mg | 15% |
| Folate | 19µg | 76µg | 14% |
| Calories | 282kcal | 525kcal | 12% |
| Vitamin B5 | 0.589mg | 12% | |
| Potassium | 656mg | 350mg | 9% |
| Carbs | 75.03g | 49.29g | 9% |
| Monounsaturated fat | 0.036g | 3.22g | 8% |
| Protein | 2.45g | 5.84g | 7% |
| Vitamin C | 0.4mg | 3mg | 3% |
| Selenium | 3µg | 1.6µg | 3% |
| Polyunsaturated fat | 0.019g | 0.35g | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Sodium | 2mg | 16mg | 1% |
| Vitamin B2 | 0.066mg | 0.057mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 67.03g | 28.49g | N/A |
| Sugar | 63.35g | 2.99g | N/A |
| Vitamin E | 0.05mg | 0mg | 0% |
| Vitamin B3 | 1.274mg | 1.299mg | 0% |
| Vitamin B6 | 0.165mg | 0.16mg | 0% |
| Choline | 6.3mg | 8.8mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +52.2% |
| Contains more WaterWater | +229.5% |
| Contains more ProteinProtein | +138.4% |
| Contains more FatsFats | +9210.3% |
| Contains more OtherOther | +45.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +8844.4% |
| Contains more Poly. FatPolyunsaturated fat | +1742.1% |
