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Dates vs. Pilaf — In-Depth Nutrition Comparison

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How are dates and pilaf different?

  • Dates are higher in fiber and potassium; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, manganese, vitamin B6, and iron.
  • Daily need coverage for sodium for pilaf is 57% higher.
  • Dates contain 7 times more fiber than pilaf. While dates contain 8g of fiber, pilaf contains only 1.2g.
  • Dates have less sodium.
  • Dates have a lower glycemic index (42) than pilaf (60).

Dates, deglet noor and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Dates vs Pilaf 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
4
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%
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +34.4%
Contains more PotassiumPotassium +248.9%
Contains more CopperCopper +24.1%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +112.8%
Contains more IronIron +139.2%
Contains more ZincZinc +248.3%
Contains more PhosphorusPhosphorus +148.4%
Contains more ManganeseManganese +236.6%
Contains more SeleniumSelenium +980%

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
2
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%
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin KVitamin K +440%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1059.6%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +380.9%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1015.8%
Contains more CholineCholine +177.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +155.3%
Contains more ProteinProtein +325.3%
Contains more FatsFats +251.3%
Contains more OtherOther +141.3%
~equal in Carbs ~76.31g

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +936.1%
Contains more Poly. FatPolyunsaturated fat +1884.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Pilaf
2
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more SucroseSucrose +7846.7%
Contains more GlucoseGlucose +19770%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +841.7%
~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.
Dates Pilaf
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Dates Pilaf DV% diff.
Sodium 2mg 1303mg 57%
Selenium 3µg 32.4µg 53%
Folate 19µg 212µg 48%
Vitamin B1 0.052mg 0.603mg 46%
Vitamin B3 1.274mg 6.127mg 30%
Starch 71.23g 29%
Fiber 8g 1.2g 27%
Manganese 0.262mg 0.882mg 27%
Fructose 19.56g 0g 24%
Vitamin B6 0.165mg 0.4mg 18%
Iron 1.02mg 2.44mg 18%
Protein 2.45g 10.42g 16%
Potassium 656mg 188mg 14%
Phosphorus 62mg 154mg 13%
Zinc 0.29mg 1.01mg 7%
Copper 0.206mg 0.166mg 4%
Calcium 39mg 83mg 4%
Vitamin C 0.4mg 4.1mg 4%
Calories 282kcal 359kcal 4%
Vitamin B5 0.589mg 0.715mg 3%
Magnesium 43mg 32mg 3%
Vitamin K 2.7µg 0.5µg 2%
Polyunsaturated fat 0.019g 0.377g 2%
Vitamin B2 0.066mg 0.087mg 2%
Choline 6.3mg 17.5mg 2%
Fats 0.39g 1.37g 2%
Monounsaturated fat 0.036g 0.373g 1%
Saturated fat 0.032g 0.307g 1%
Vitamin B12 0µg 0.02µg 1%
Carbs 75.03g 76.31g 0%
Net carbs 67.03g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 63.35g 1.53g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.05mg 0.04mg 0%
Tryptophan 0.012mg 0.086mg 0%
Threonine 0.043mg 0.221mg 0%
Isoleucine 0.049mg 0.279mg 0%
Leucine 0.084mg 0.523mg 0%
Lysine 0.066mg 0.189mg 0%
Methionine 0.022mg 0.145mg 0%
Phenylalanine 0.05mg 0.32mg 0%
Valine 0.071mg 0.374mg 0%
Histidine 0.032mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pilaf
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
Minerals Daily Need Coverage Score
29%
Dates
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 61.82g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1301mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.275g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 18)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.