Dates vs. Oatmeal — In-Depth Nutrition Comparison
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Significant differences between dates and oatmeal
- Dates have more fiber, potassium, and copper; however, oatmeal is richer in iron, vitamin B1, manganese, vitamin B2, vitamin B3, vitamin B6, and vitamin A.
- Oatmeal covers your daily iron needs 62% more than dates.
- Oatmeal has 11 times less potassium than dates. Dates have 656mg of potassium, while oatmeal has 61mg.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of dates is 42.
Specific food types used in this comparison are Dates, deglet noor and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 MagnesiumMagnesium | +65.4% |
| Contains more PotassiumPotassium | +975.4% |
| Contains more CopperCopper | +212.1% |
| Contains less SodiumSodium | -95.9% |
| Contains more CalciumCalcium | +105.1% |
| Contains more IronIron | +484.3% |
| Contains more ZincZinc | +113.8% |
| Contains more PhosphorusPhosphorus | +24.2% |
| Contains more ManganeseManganese | +113% |
| Contains more SeleniumSelenium | +66.7% |
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 B5Vitamin B5 | +85.8% |
| Contains more Vitamin KVitamin K | +575% |
| Contains more CholineCholine | +34% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +40% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +225.8% |
| Contains more Vitamin B3Vitamin B3 | +137.4% |
| Contains more Vitamin B6Vitamin B6 | +75.8% |
| Contains more FolateFolate | +131.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.02mg | 5.96mg | 62% |
| Fiber | 8g | 1.7g | 25% |
| Fructose | 19.56g | 0g | 24% |
| Carbs | 75.03g | 11.67g | 21% |
| Potassium | 656mg | 61mg | 18% |
| Vitamin B1 | 0.052mg | 0.26mg | 17% |
| Copper | 0.206mg | 0.066mg | 16% |
| Vitamin A | 0µg | 130µg | 14% |
| Manganese | 0.262mg | 0.558mg | 13% |
| Calories | 282kcal | 68kcal | 11% |
| Vitamin B3 | 1.274mg | 3.025mg | 11% |
| Vitamin B2 | 0.066mg | 0.215mg | 11% |
| Vitamin B6 | 0.165mg | 0.29mg | 10% |
| Folate | 19µg | 44µg | 6% |
| Vitamin B5 | 0.589mg | 0.317mg | 5% |
| Magnesium | 43mg | 26mg | 4% |
| Calcium | 39mg | 80mg | 4% |
| Starch | 10.37g | 4% | |
| Selenium | 3µg | 5µg | 4% |
| Polyunsaturated fat | 0.019g | 0.426g | 3% |
| Zinc | 0.29mg | 0.62mg | 3% |
| Sodium | 2mg | 49mg | 2% |
| Vitamin K | 2.7µg | 0.4µg | 2% |
| Phosphorus | 62mg | 77mg | 2% |
| Saturated fat | 0.032g | 0.226g | 1% |
| Fats | 0.39g | 1.36g | 1% |
| Monounsaturated fat | 0.036g | 0.391g | 1% |
| Protein | 2.45g | 2.37g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 9.97g | N/A |
| Sugar | 63.35g | 0.46g | N/A |
| Vitamin E | 0.05mg | 0.07mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Choline | 6.3mg | 4.7mg | 0% |
| Tryptophan | 0.012mg | 0.04mg | 0% |
| Threonine | 0.043mg | 0.083mg | 0% |
| Isoleucine | 0.049mg | 0.105mg | 0% |
| Leucine | 0.084mg | 0.2mg | 0% |
| Lysine | 0.066mg | 0.135mg | 0% |
| Methionine | 0.022mg | 0.04mg | 0% |
| Phenylalanine | 0.05mg | 0.13mg | 0% |
| Valine | 0.071mg | 0.151mg | 0% |
| Histidine | 0.032mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +542.9% |
| Contains more OtherOther | +180.7% |
| Contains more FatsFats | +248.7% |
| Contains more WaterWater | +309.3% |
~equal in
Protein
~2.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Mono. FatMonounsaturated fat | +986.1% |
| Contains more Poly. FatPolyunsaturated fat | +2142.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +8120.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
