Dates vs. Porridge — In-Depth Nutrition Comparison
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Significant differences between dates and porridge
- Dates have more fiber, potassium, copper, vitamin B6, manganese, vitamin B5, magnesium, and phosphorus; however, porridge is richer in iron.
- Porridge covers your daily iron needs 34% more than dates.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of dates is 42.
Specific food types used in this comparison are Dates, deglet noor and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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 | +760% |
| Contains more PotassiumPotassium | +4000% |
| Contains more CopperCopper | +415% |
| Contains more ZincZinc | +123.1% |
| Contains more PhosphorusPhosphorus | +313.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +123.1% |
| Contains more IronIron | +266.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B2Vitamin B2 | +164% |
| Contains more Vitamin B3Vitamin B3 | +145% |
| Contains more Vitamin B5Vitamin B5 | +729.6% |
| Contains more Vitamin B6Vitamin B6 | +1169.2% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +58.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.02mg | 3.74mg | 34% |
| Fiber | 8g | 0.5g | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 10.52g | 22% |
| Potassium | 656mg | 16mg | 19% |
| Copper | 0.206mg | 0.04mg | 18% |
| Vitamin B6 | 0.165mg | 0.013mg | 12% |
| Calories | 282kcal | 50kcal | 12% |
| Manganese | 0.262mg | 0mg | 11% |
| Vitamin B5 | 0.589mg | 0.071mg | 10% |
| Magnesium | 43mg | 5mg | 9% |
| Phosphorus | 62mg | 15mg | 7% |
| Calcium | 39mg | 87mg | 5% |
| Vitamin B3 | 1.274mg | 0.52mg | 5% |
| Vitamin B2 | 0.066mg | 0.025mg | 3% |
| Vitamin K | 2.7µg | 0.1µg | 2% |
| Folate | 19µg | 12µg | 2% |
| Protein | 2.45g | 1.44g | 2% |
| Zinc | 0.29mg | 0.13mg | 1% |
| Polyunsaturated fat | 0.019g | 0.114g | 1% |
| Choline | 6.3mg | 1% | |
| Fats | 0.39g | 0.21g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 10.02g | N/A |
| Sugar | 63.35g | 0.03g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Vitamin E | 0.05mg | 0.02mg | 0% |
| Selenium | 3µg | 2.8µg | 0% |
| Vitamin B1 | 0.052mg | 0.055mg | 0% |
| Saturated fat | 0.032g | 0.033g | 0% |
| Monounsaturated fat | 0.036g | 0.028g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.043mg | 0.045mg | 0% |
| Isoleucine | 0.049mg | 0.063mg | 0% |
| Leucine | 0.084mg | 0.11mg | 0% |
| Lysine | 0.066mg | 0.037mg | 0% |
| Methionine | 0.022mg | 0.027mg | 0% |
| Phenylalanine | 0.05mg | 0.078mg | 0% |
| Valine | 0.071mg | 0.07mg | 0% |
| Histidine | 0.032mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +70.1% |
| Contains more FatsFats | +85.7% |
| Contains more CarbsCarbs | +613.2% |
| Contains more OtherOther | +627.3% |
| Contains more WaterWater | +326.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28.6% |
| Contains more Poly. FatPolyunsaturated fat | +500% |
~equal in
Saturated fat
~0.033g
