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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
