Dates vs. Pecan — In-Depth Nutrition Comparison
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How are dates and pecan different?
- Dates are higher in potassium; however, pecan is richer in manganese, copper, vitamin B1, zinc, phosphorus, iron, magnesium, and vitamin E.
- Daily need coverage for manganese for pecan is 184% higher.
- Dates contain 2 times more potassium than pecan. While dates contain 656mg of potassium, pecan contains only 410mg.
- Dates have less saturated fat.
- Pecan has a lower glycemic index (10) than dates (42).
Dates, deglet noor and Nuts, pecans are the varieties used in this article.
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 PotassiumPotassium | +60% |
| Contains more MagnesiumMagnesium | +181.4% |
| Contains more CalciumCalcium | +79.5% |
| Contains more IronIron | +148% |
| Contains more CopperCopper | +482.5% |
| Contains more ZincZinc | +1462.1% |
| Contains more PhosphorusPhosphorus | +346.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +1617.6% |
| Contains more SeleniumSelenium | +26.7% |
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 | +175% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2700% |
| Contains more Vitamin B1Vitamin B1 | +1169.2% |
| Contains more Vitamin B2Vitamin B2 | +97% |
| Contains more Vitamin B5Vitamin B5 | +46.5% |
| Contains more Vitamin B6Vitamin B6 | +27.3% |
| Contains more Vitamin KVitamin K | +29.6% |
| Contains more FolateFolate | +15.8% |
| Contains more CholineCholine | +542.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +441.3% |
| Contains more WaterWater | +483.2% |
| Contains more ProteinProtein | +274.3% |
| Contains more FatsFats | +18353.8% |
~equal in
Other
~1.48g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +113236.1% |
| Contains more Poly. FatPolyunsaturated fat | +113657.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +511.3% |
| Contains more GlucoseGlucose | +49575% |
| Contains more FructoseFructose | +48800% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.262mg | 4.5mg | 184% |
| Polyunsaturated fat | 0.019g | 21.614g | 144% |
| Copper | 0.206mg | 1.2mg | 110% |
| Fats | 0.39g | 71.97g | 110% |
| Monounsaturated fat | 0.036g | 40.801g | 102% |
| Vitamin B1 | 0.052mg | 0.66mg | 51% |
| Zinc | 0.29mg | 4.53mg | 39% |
| Phosphorus | 62mg | 277mg | 31% |
| Saturated fat | 0.032g | 6.18g | 28% |
| Fructose | 19.56g | 0.04g | 24% |
| Carbs | 75.03g | 13.86g | 20% |
| Calories | 282kcal | 691kcal | 20% |
| Iron | 1.02mg | 2.53mg | 19% |
| Magnesium | 43mg | 121mg | 19% |
| Protein | 2.45g | 9.17g | 13% |
| Vitamin E | 0.05mg | 1.4mg | 9% |
| Potassium | 656mg | 410mg | 7% |
| Choline | 6.3mg | 40.5mg | 6% |
| Fiber | 8g | 9.6g | 6% |
| Vitamin B2 | 0.066mg | 0.13mg | 5% |
| Vitamin B5 | 0.589mg | 0.863mg | 5% |
| Vitamin B6 | 0.165mg | 0.21mg | 3% |
| Calcium | 39mg | 70mg | 3% |
| Vitamin C | 0.4mg | 1.1mg | 1% |
| Folate | 19µg | 22µg | 1% |
| Vitamin K | 2.7µg | 3.5µg | 1% |
| Vitamin B3 | 1.274mg | 1.167mg | 1% |
| Selenium | 3µg | 3.8µg | 1% |
| Net carbs | 67.03g | 4.26g | N/A |
| Sugar | 63.35g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.012mg | 0.093mg | 0% |
| Threonine | 0.043mg | 0.306mg | 0% |
| Isoleucine | 0.049mg | 0.336mg | 0% |
| Leucine | 0.084mg | 0.598mg | 0% |
| Lysine | 0.066mg | 0.287mg | 0% |
| Methionine | 0.022mg | 0.183mg | 0% |
| Phenylalanine | 0.05mg | 0.426mg | 0% |
| Valine | 0.071mg | 0.411mg | 0% |
| Histidine | 0.032mg | 0.262mg | 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%
31%
Minerals Daily Need Coverage Score
29%
149%
Comparison summary
Which food is lower in Sugar?
Pecan is lower in Sugar (difference - 59.38g)
Which food contains less Sodium?
Pecan contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan is relatively richer in vitamins
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 6.148g)
Which food is cheaper?
Dates is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)