Dates vs. Olive — In-Depth Nutrition Comparison
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Significant differences between dates and olive
- Dates have more fiber, potassium, vitamin B6, vitamin B5, manganese, magnesium, and phosphorus; however, olive is richer in iron and vitamin E.
- Olive covers your daily sodium needs 32% more than dates.
- Olive has 82 times less potassium than dates. Dates have 656mg of potassium, while olive has 8mg.
- Dates contain less sodium.
Specific food types used in this comparison are Dates, deglet noor and Olives, ripe, canned (small-extra large).
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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 | +975% |
| Contains more PotassiumPotassium | +8100% |
| Contains more ZincZinc | +31.8% |
| Contains more PhosphorusPhosphorus | +1966.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +1210% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more CalciumCalcium | +125.6% |
| Contains more IronIron | +223.5% |
| Contains more CopperCopper | +21.8% |
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 B1Vitamin B1 | +1633.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +3343.2% |
| Contains more Vitamin B5Vitamin B5 | +3826.7% |
| Contains more Vitamin B6Vitamin B6 | +1733.3% |
| Contains more Vitamin KVitamin K | +92.9% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +125% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3200% |
| Contains more CholineCholine | +63.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +191.7% |
| Contains more CarbsCarbs | +1098.6% |
| Contains more FatsFats | +2638.5% |
| Contains more WaterWater | +289.6% |
| Contains more OtherOther | +39.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +21811.1% |
| Contains more Poly. FatPolyunsaturated fat | +4694.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 2mg | 735mg | 32% |
| Iron | 1.02mg | 3.3mg | 29% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 6.26g | 23% |
| Monounsaturated fat | 0.036g | 7.888g | 20% |
| Potassium | 656mg | 8mg | 19% |
| Fiber | 8g | 3.2g | 19% |
| Fats | 0.39g | 10.68g | 16% |
| Vitamin B6 | 0.165mg | 0.009mg | 12% |
| Vitamin B5 | 0.589mg | 0.015mg | 11% |
| Manganese | 0.262mg | 0.02mg | 11% |
| Vitamin E | 0.05mg | 1.65mg | 11% |
| Magnesium | 43mg | 4mg | 9% |
| Vitamin B3 | 1.274mg | 0.037mg | 8% |
| Calories | 282kcal | 115kcal | 8% |
| Phosphorus | 62mg | 3mg | 8% |
| Polyunsaturated fat | 0.019g | 0.911g | 6% |
| Saturated fat | 0.032g | 1.415g | 6% |
| Copper | 0.206mg | 0.251mg | 5% |
| Calcium | 39mg | 88mg | 5% |
| Vitamin B2 | 0.066mg | 0mg | 5% |
| Folate | 19µg | 0µg | 5% |
| Selenium | 3µg | 0.9µg | 4% |
| Vitamin B1 | 0.052mg | 0.003mg | 4% |
| Protein | 2.45g | 0.84g | 3% |
| Vitamin A | 0µg | 20µg | 2% |
| Vitamin C | 0.4mg | 0.9mg | 1% |
| Zinc | 0.29mg | 0.22mg | 1% |
| Vitamin K | 2.7µg | 1.4µg | 1% |
| Choline | 6.3mg | 10.3mg | 1% |
| Net carbs | 67.03g | 3.06g | N/A |
| Sugar | 63.35g | 0g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0.026mg | 0% |
| Isoleucine | 0.049mg | 0.031mg | 0% |
| Leucine | 0.084mg | 0.05mg | 0% |
| Lysine | 0.066mg | 0.032mg | 0% |
| Methionine | 0.022mg | 0.012mg | 0% |
| Phenylalanine | 0.05mg | 0.029mg | 0% |
| Valine | 0.071mg | 0.038mg | 0% |
| Histidine | 0.032mg | 0.023mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
29%
35%
Comparison summary
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Dates contains less Sodium (difference - 733mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.383g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 42)
Which food is cheaper?
Dates is cheaper (difference - $1.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.