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  6. Dates vs. Oat

Dates vs. Oat — In-Depth Nutrition Comparison

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A recap on differences between Dates and Oat

  • Oat is higher than Dates in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Zinc, Magnesium, Vitamin B5, Fiber, and Folate.
  • Oat covers your daily Manganese needs 202% more than Dates .

Food varieties used in this article are Dates, deglet noor and Oats.

Infographic

Dates vs Oat 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
:
7
Oat
Oat
Contains more Potassium +52.9%
Contains more Calcium +38.5%
Contains more Iron +362.7%
Contains more Magnesium +311.6%
Contains more Phosphorus +743.5%
Contains more Zinc +1269%
Contains more Copper +203.9%
Contains more Manganese +1776.3%
Equal in Sodium - 2
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Potassium +52.9%
Contains more Calcium +38.5%
Contains more Iron +362.7%
Contains more Magnesium +311.6%
Contains more Phosphorus +743.5%
Contains more Zinc +1269%
Contains more Copper +203.9%
Contains more Manganese +1776.3%
Equal in Sodium - 2

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
6
:
4
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +32.6%
Contains more Vitamin B6 +38.7%
Contains more Vitamin B1 +1367.3%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B5 +129%
Contains more Folate +194.7%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +32.6%
Contains more Vitamin B6 +38.7%
Contains more Vitamin B1 +1367.3%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B5 +129%
Contains more Folate +194.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Oat
Oat
Contains more Carbs +13.2%
Contains more Water +149.8%
Contains more Protein +589.4%
Contains more Fats +1669.2%
Equal in Other - 1.72
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Carbs +13.2%
Contains more Water +149.8%
Contains more Protein +589.4%
Contains more Fats +1669.2%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Oat
Oat
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +5950%
Contains more Polyunsaturated fat +13242.1%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +5950%
Contains more Polyunsaturated fat +13242.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Oat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Oat Opinion
Net carbs 67.03g 55.67g Dates
Protein 2.45g 16.89g Oat
Fats 0.39g 6.9g Oat
Carbs 75.03g 66.27g Dates
Calories 282kcal 389kcal Oat
Fructose 19.56g Dates
Sugar 63.35g Oat
Fiber 8g 10.6g Oat
Calcium 39mg 54mg Oat
Iron 1.02mg 4.72mg Oat
Magnesium 43mg 177mg Oat
Phosphorus 62mg 523mg Oat
Potassium 656mg 429mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 3.97mg Oat
Copper 0.206mg 0.626mg Oat
Manganese 0.262mg 4.916mg Oat
Selenium 3µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.763mg Oat
Vitamin B2 0.066mg 0.139mg Oat
Vitamin B3 1.274mg 0.961mg Dates
Vitamin B5 0.589mg 1.349mg Oat
Vitamin B6 0.165mg 0.119mg Dates
Folate 19µg 56µg Oat
Vitamin K 2.7µg Dates
Tryptophan 0.012mg 0.234mg Oat
Threonine 0.043mg 0.575mg Oat
Isoleucine 0.049mg 0.694mg Oat
Leucine 0.084mg 1.284mg Oat
Lysine 0.066mg 0.701mg Oat
Methionine 0.022mg 0.312mg Oat
Phenylalanine 0.05mg 0.895mg Oat
Valine 0.071mg 0.937mg Oat
Histidine 0.032mg 0.405mg Oat
Saturated Fat 0.032g 1.217g Dates
Monounsaturated Fat 0.036g 2.178g Oat
Polyunsaturated fat 0.019g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
33%
Oat
Minerals Daily Need Coverage Score
29%
Dates
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 1.185g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 17)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.