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).
Infographic
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
