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Dates vs. Pork jowl — In-Depth Nutrition Comparison

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Important differences between dates and pork jowl

  • Dates have more fiber, copper, potassium, and manganese; however, pork jowl has more vitamin B12, vitamin B1, vitamin B3, and vitamin B2.
  • Pork jowl's daily need coverage for saturated fat is 126% more.
  • Dates are lower in saturated fat.
  • Dates have a higher glycemic index than pork jowl.

The food varieties used in the comparison are Dates, deglet noor and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Dates vs Pork jowl 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +1333.3%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +343.2%
Contains more IronIron +142.9%
Contains more CopperCopper +415%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +5140%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +189.7%
Contains more PhosphorusPhosphorus +38.7%

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.
Dates
6
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%
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% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +135.6%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin B1Vitamin B1 +642.3%
Contains more Vitamin B2Vitamin B2 +257.6%
Contains more Vitamin B3Vitamin B3 +256%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +160.4%
Contains more FatsFats +17748.7%
Contains more OtherOther +13.8%
~equal in Water ~22.19g

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +91261.1%
Contains more Poly. FatPolyunsaturated fat +42584.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Pork jowl DV% diff.
Saturated fat 0.032g 25.26g 115%
Fats 0.39g 69.61g 106%
Monounsaturated fat 0.036g 32.89g 82%
Polyunsaturated fat 0.019g 8.11g 54%
Vitamin B12 0µg 0.82µg 34%
Fiber 8g 0g 32%
Cholesterol 0mg 90mg 30%
Vitamin B1 0.052mg 0.386mg 28%
Carbs 75.03g 0g 25%
Fructose 19.56g 24%
Vitamin B3 1.274mg 4.535mg 20%
Calories 282kcal 655kcal 19%
Copper 0.206mg 0.04mg 18%
Potassium 656mg 148mg 15%
Vitamin B2 0.066mg 0.236mg 13%
Manganese 0.262mg 0.005mg 11%
Magnesium 43mg 3mg 10%
Protein 2.45g 6.38g 8%
Iron 1.02mg 0.42mg 8%
Vitamin B5 0.589mg 0.25mg 7%
Vitamin B6 0.165mg 0.09mg 6%
Folate 19µg 1µg 5%
Zinc 0.29mg 0.84mg 5%
Calcium 39mg 4mg 4%
Selenium 3µg 1.5µg 3%
Phosphorus 62mg 86mg 3%
Vitamin E 0.05mg 0.29mg 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Sodium 2mg 25mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Sugar 63.35g 0g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.012mg 0.021mg 0%
Threonine 0.043mg 0.21mg 0%
Isoleucine 0.049mg 0.168mg 0%
Leucine 0.084mg 0.446mg 0%
Lysine 0.066mg 0.528mg 0%
Methionine 0.022mg 0.095mg 0%
Phenylalanine 0.05mg 0.239mg 0%
Valine 0.071mg 0.305mg 0%
Histidine 0.032mg 0.072mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pork jowl
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
29%
Pork jowl
Minerals Daily Need Coverage Score
29%
Dates
12%
Pork jowl

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 42)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 25.228g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
?
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
  2. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.