Dates vs. Bran raw — In-Depth Nutrition Comparison
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Significant differences between dates and bran raw
- The amount of manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, zinc, copper, and vitamin B5 in bran raw is higher than in dates.
- Bran raw covers your daily manganese needs 233% more than dates.
- Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of dates is 42.
Specific food types used in this comparison are Dates, deglet noor and Oat bran, raw.
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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 | +15.9% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +446.5% |
| Contains more CalciumCalcium | +48.7% |
| Contains more IronIron | +430.4% |
| Contains more CopperCopper | +95.6% |
| Contains more ZincZinc | +972.4% |
| Contains more PhosphorusPhosphorus | +1083.9% |
| Contains more ManganeseManganese | +2048.9% |
| Contains more SeleniumSelenium | +1406.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +36.4% |
| Contains more Vitamin EVitamin E | +1920% |
| Contains more Vitamin B1Vitamin B1 | +2150% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B5Vitamin B5 | +153.7% |
| Contains more Vitamin KVitamin K | +18.5% |
| Contains more FolateFolate | +173.7% |
| Contains more CholineCholine | +411.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.262mg | 5.63mg | 233% |
| Phosphorus | 62mg | 734mg | 96% |
| Vitamin B1 | 0.052mg | 1.17mg | 93% |
| Selenium | 3µg | 45.2µg | 77% |
| Iron | 1.02mg | 5.41mg | 55% |
| Magnesium | 43mg | 235mg | 46% |
| Protein | 2.45g | 17.3g | 30% |
| Fiber | 8g | 15.4g | 30% |
| Zinc | 0.29mg | 3.11mg | 26% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 0.403mg | 22% |
| Polyunsaturated fat | 0.019g | 2.766g | 18% |
| Vitamin B5 | 0.589mg | 1.494mg | 18% |
| Vitamin B2 | 0.066mg | 0.22mg | 12% |
| Fats | 0.39g | 7.03g | 10% |
| Folate | 19µg | 52µg | 8% |
| Saturated fat | 0.032g | 1.328g | 6% |
| Vitamin E | 0.05mg | 1.01mg | 6% |
| Monounsaturated fat | 0.036g | 2.376g | 6% |
| Choline | 6.3mg | 32.2mg | 5% |
| Potassium | 656mg | 566mg | 3% |
| Carbs | 75.03g | 66.22g | 3% |
| Calories | 282kcal | 246kcal | 2% |
| Calcium | 39mg | 58mg | 2% |
| Vitamin B3 | 1.274mg | 0.934mg | 2% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 50.82g | N/A |
| Sugar | 63.35g | 1.45g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin B6 | 0.165mg | 0.165mg | 0% |
| Vitamin K | 2.7µg | 3.2µg | 0% |
| Tryptophan | 0.012mg | 0.335mg | 0% |
| Threonine | 0.043mg | 0.502mg | 0% |
| Isoleucine | 0.049mg | 0.668mg | 0% |
| Leucine | 0.084mg | 1.374mg | 0% |
| Lysine | 0.066mg | 0.76mg | 0% |
| Methionine | 0.022mg | 0.335mg | 0% |
| Phenylalanine | 0.05mg | 0.908mg | 0% |
| Valine | 0.071mg | 0.964mg | 0% |
| Histidine | 0.032mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +13.3% |
| Contains more WaterWater | +213.4% |
| Contains more ProteinProtein | +606.1% |
| Contains more FatsFats | +1702.6% |
| Contains more OtherOther | +81.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +6500% |
| Contains more Poly. FatPolyunsaturated fat | +14457.9% |