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  6. Dates vs. Porridge

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 .

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

Dates vs Porridge 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
Dates
8
:
2
Porridge
Porridge
Contains more Magnesium +760%
Contains more Phosphorus +313.3%
Contains more Potassium +4000%
Contains less Sodium -66.7%
Contains more Zinc +123.1%
Contains more Copper +415%
Contains more Manganese +∞%
Contains more Calcium +123.1%
Contains more Iron +266.7%
Equal in Selenium - 2.8
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +760%
Contains more Phosphorus +313.3%
Contains more Potassium +4000%
Contains less Sodium -66.7%
Contains more Zinc +123.1%
Contains more Copper +415%
Contains more Manganese +∞%
Contains more Calcium +123.1%
Contains more Iron +266.7%
Equal in Selenium - 2.8

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
Dates
9
:
1
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +164%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +729.6%
Contains more Vitamin B6 +1169.2%
Contains more Folate +58.3%
Contains more Vitamin K +2600%
Equal in Vitamin B1 - 0.055
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +164%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +729.6%
Contains more Vitamin B6 +1169.2%
Contains more Folate +58.3%
Contains more Vitamin K +2600%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Porridge
Porridge
Contains more Protein +70.1%
Contains more Fats +85.7%
Contains more Carbs +613.2%
Contains more Other +627.3%
Contains more Water +326.7%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +70.1%
Contains more Fats +85.7%
Contains more Carbs +613.2%
Contains more Other +627.3%
Contains more Water +326.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +500%
Equal in Saturated Fat - 0.033
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +500%
Equal in Saturated Fat - 0.033

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Porridge Opinion
Net carbs 67.03g 10.02g Dates
Protein 2.45g 1.44g Dates
Fats 0.39g 0.21g Dates
Carbs 75.03g 10.52g Dates
Calories 282kcal 50kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 0.03g Porridge
Fiber 8g 0.5g Dates
Calcium 39mg 87mg Porridge
Iron 1.02mg 3.74mg Porridge
Magnesium 43mg 5mg Dates
Phosphorus 62mg 15mg Dates
Potassium 656mg 16mg Dates
Sodium 2mg 6mg Dates
Zinc 0.29mg 0.13mg Dates
Copper 0.206mg 0.04mg Dates
Manganese 0.262mg 0mg Dates
Selenium 3µg 2.8µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.02mg Dates
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.055mg Porridge
Vitamin B2 0.066mg 0.025mg Dates
Vitamin B3 1.274mg 0.52mg Dates
Vitamin B5 0.589mg 0.071mg Dates
Vitamin B6 0.165mg 0.013mg Dates
Folate 19µg 12µg Dates
Vitamin K 2.7µg 0.1µg Dates
Tryptophan 0.012mg 0.02mg Porridge
Threonine 0.043mg 0.045mg Porridge
Isoleucine 0.049mg 0.063mg Porridge
Leucine 0.084mg 0.11mg Porridge
Lysine 0.066mg 0.037mg Dates
Methionine 0.022mg 0.027mg Porridge
Phenylalanine 0.05mg 0.078mg Porridge
Valine 0.071mg 0.07mg Dates
Histidine 0.032mg 0.033mg Porridge
Saturated Fat 0.032g 0.033g Dates
Monounsaturated Fat 0.036g 0.028g Dates
Polyunsaturated fat 0.019g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Porridge
Minerals Daily Need Coverage Score
29%
Dates
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 63.32g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.