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  6. Dates vs. Macadamia

Dates vs. Macadamia — In-Depth Nutrition Comparison

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How are dates and macadamia different?

  • Dates are richer in potassium, while macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, phosphorus, zinc, and vitamin B6.
  • Macadamia covers your daily need for manganese, 168% more than dates.
  • Dates contain 2 times more potassium than macadamia. Dates contain 656mg of potassium, while macadamia contains 368mg.
  • Dates are lower in saturated fat.
  • Dates have a higher glycemic index (42) than macadamia (10).

Dates, deglet noor and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Dates vs Macadamia 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
2
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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more PotassiumPotassium +78.3%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +202.3%
Contains more CalciumCalcium +117.9%
Contains more IronIron +261.8%
Contains more CopperCopper +267%
Contains more ZincZinc +348.3%
Contains more PhosphorusPhosphorus +203.2%
Contains more ManganeseManganese +1476.7%
Contains more SeleniumSelenium +20%

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B1Vitamin B1 +2198.1%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +94.1%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Macadamia DV% diff.
Manganese 0.262mg 4.131mg 168%
Monounsaturated fat 0.036g 58.877g 147%
Fats 0.39g 75.77g 116%
Vitamin B1 0.052mg 1.195mg 95%
Copper 0.206mg 0.756mg 61%
Saturated fat 0.032g 12.061g 55%
Iron 1.02mg 3.69mg 33%
Fructose 19.56g 0.07g 24%
Calories 282kcal 718kcal 22%
Magnesium 43mg 130mg 21%
Carbs 75.03g 13.82g 20%
Phosphorus 62mg 188mg 18%
Protein 2.45g 7.91g 11%
Polyunsaturated fat 0.019g 1.502g 10%
Zinc 0.29mg 1.3mg 9%
Potassium 656mg 368mg 8%
Vitamin B6 0.165mg 0.275mg 8%
Vitamin B2 0.066mg 0.162mg 7%
Vitamin B3 1.274mg 2.473mg 7%
Calcium 39mg 85mg 5%
Vitamin E 0.05mg 0.54mg 3%
Vitamin B5 0.589mg 0.758mg 3%
Fiber 8g 8.6g 2%
Vitamin K 2.7µg 2%
Folate 19µg 11µg 2%
Vitamin C 0.4mg 1.2mg 1%
Selenium 3µg 3.6µg 1%
Choline 6.3mg 1%
Protein per 100 calories 0.87g 1.1g N/A
Calories per 10 g protein 1151kcal 908kcal N/A
Weight per 100 calories 35g 14g N/A
Unsaturated / Saturated Fat ratio 1.7 5 N/A
Net carbs 67.03g 5.22g N/A
Sugar 63.35g 4.57g N/A
Starch 1.05g 0%
Sodium 2mg 5mg 0%
Tryptophan 0.012mg 0.067mg 0%
Threonine 0.043mg 0.37mg 0%
Isoleucine 0.049mg 0.314mg 0%
Leucine 0.084mg 0.602mg 0%
Lysine 0.066mg 0.018mg 0%
Methionine 0.022mg 0.023mg 0%
Phenylalanine 0.05mg 0.665mg 0%
Valine 0.071mg 0.363mg 0%
Histidine 0.032mg 0.195mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +442.9%
Contains more WaterWater +1409.6%
Contains more OtherOther +40.4%
Contains more ProteinProtein +222.9%
Contains more FatsFats +19328.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +163447.2%
Contains more Poly. FatPolyunsaturated fat +7805.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
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
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +438.1%
Contains more GlucoseGlucose +28285.7%
Contains more FructoseFructose +27842.9%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.