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Dates vs. Penne — In-Depth Nutrition Comparison

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Summary of differences between dates and penne

  • Dates have more fiber and potassium; however, penne is higher in phosphorus, zinc, and monounsaturated fat.
  • Dates cover your daily need for fiber, 21% more than penne.
  • Dates have 33 times more sugar than penne. While dates have 63.35g of sugar, penne has only 1.9g.

These are the specific foods used in this comparison Dates, deglet noor and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Dates vs Penne 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.
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Penne
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +437.7%
Contains more IronIron +27.5%
Contains more CopperCopper +∞%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +128.2%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +90.3%

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Penne
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more CarbsCarbs +346.6%
Contains more OtherOther +45.5%
Contains more ProteinProtein +132.7%
Contains more FatsFats +925.6%
Contains more WaterWater +252.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +2677.8%
Contains more Poly. FatPolyunsaturated fat +2005.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Penne DV% diff.
Fructose 19.56g 24%
Copper 0.206mg 23%
Fiber 8g 2.7g 21%
Carbs 75.03g 16.8g 19%
Potassium 656mg 122mg 16%
Vitamin B6 0.165mg 13%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Sodium 2mg 248mg 11%
Saturated fat 0.032g 2.3g 10%
Vitamin B3 1.274mg 8%
Phosphorus 62mg 118mg 8%
Calories 282kcal 126kcal 8%
Protein 2.45g 5.7g 7%
Zinc 0.29mg 1.1mg 7%
Fats 0.39g 4g 6%
Calcium 39mg 89mg 5%
Selenium 3µg 5%
Folate 19µg 5%
Vitamin B2 0.066mg 5%
Vitamin B1 0.052mg 4%
Cholesterol 0mg 12mg 4%
Polyunsaturated fat 0.019g 0.4g 3%
Magnesium 43mg 30mg 3%
Iron 1.02mg 0.8mg 3%
Monounsaturated fat 0.036g 1g 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 14.1g N/A
Sugar 63.35g 1.9g N/A
Vitamin E 0.05mg 0%
Trans fat 0g 0.2g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

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

People also compare

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
0%
Penne
Minerals Daily Need Coverage Score
29%
Dates
20%
Penne

Comparison summary

Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 61.45g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 2.268g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is richer in minerals?
?
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

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.