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Dates vs. Pizza — In-Depth Nutrition Comparison

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What are the main differences between dates and pizza?

  • Dates are richer in fiber, while pizza is higher in selenium, vitamin B1, phosphorus, folate, iron, vitamin B12, and vitamin B3.
  • Pizza's daily need coverage for selenium is 31% higher.
  • Pizza has 3 times less fiber than dates. Dates have 8g of fiber, while pizza has 2.3g.
  • Dates are lower in saturated fat.
  • Pizza has a higher glycemic index (60) than dates (42).

We used Dates, deglet noor and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types in this comparison.

Infographic

Dates vs Pizza infographic
Infographic link

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%
Pizza
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +79.2%
Contains more PotassiumPotassium +281.4%
Contains more CopperCopper +96.2%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +382.1%
Contains more IronIron +143.1%
Contains more ZincZinc +362.1%
Contains more PhosphorusPhosphorus +248.4%
Contains more ManganeseManganese +37.4%
Contains more SeleniumSelenium +563.3%

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
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%
Pizza
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1560%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +195.5%
Contains more Vitamin B3Vitamin B3 +200.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +148.1%
Contains more FolateFolate +389.5%
Contains more CholineCholine +160.3%
~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
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more CarbsCarbs +125.1%
Contains more ProteinProtein +364.9%
Contains more FatsFats +2384.6%
Contains more WaterWater +110.3%
Contains more OtherOther +51.3%

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +7144.4%
Contains more Poly. FatPolyunsaturated fat +8747.4%

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
Pizza
4
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more SucroseSucrose +11820%
Contains more GlucoseGlucose +2447.4%
Contains more FructoseFructose +1856%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +775%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Pizza
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 Pizza DV% diff.
Selenium 3µg 19.9µg 31%
Vitamin B1 0.052mg 0.39mg 28%
Sodium 2mg 598mg 26%
Fructose 19.56g 1g 23%
Fiber 8g 2.3g 23%
Phosphorus 62mg 216mg 22%
Saturated fat 0.032g 4.465g 20%
Folate 19µg 93µg 19%
Protein 2.45g 11.39g 18%
Vitamin B12 0µg 0.42µg 18%
Iron 1.02mg 2.48mg 18%
Vitamin B3 1.274mg 3.825mg 16%
Calcium 39mg 188mg 15%
Potassium 656mg 172mg 14%
Carbs 75.03g 33.33g 14%
Fats 0.39g 9.69g 14%
Vitamin B5 0.589mg 12%
Starch 26.95g 11%
Copper 0.206mg 0.105mg 11%
Polyunsaturated fat 0.019g 1.681g 11%
Zinc 0.29mg 1.34mg 10%
Vitamin B2 0.066mg 0.195mg 10%
Vitamin A 0µg 69µg 8%
Vitamin B6 0.165mg 0.08mg 7%
Monounsaturated fat 0.036g 2.608g 6%
Cholesterol 0mg 17mg 6%
Vitamin E 0.05mg 0.83mg 5%
Magnesium 43mg 24mg 5%
Manganese 0.262mg 0.36mg 4%
Vitamin K 2.7µg 6.7µg 3%
Choline 6.3mg 16.4mg 2%
Calories 282kcal 266kcal 1%
Vitamin C 0.4mg 1.4mg 1%
Net carbs 67.03g 31.03g N/A
Sugar 63.35g 3.58g N/A
Trans fat 0g 0.241g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0.41mg 0%
Isoleucine 0.049mg 0.564mg 0%
Leucine 0.084mg 1.139mg 0%
Lysine 0.066mg 0.77mg 0%
Methionine 0.022mg 0.264mg 0%
Phenylalanine 0.05mg 0.664mg 0%
Valine 0.071mg 0.72mg 0%
Histidine 0.032mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
29%
Dates
58%
Pizza

Comparison summary

Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 59.77g)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $2)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.433g)
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.