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  6. Dates vs. Potato salad

Dates vs. Potato salad — In-Depth Nutrition Comparison

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Differences between dates and potato salad

  • Dates have more fiber, potassium, copper, manganese, and magnesium, while potato salad has more vitamin C and monounsaturated fat.
  • Dates' daily need coverage for fiber is 27% higher.
  • Potato salad contains 3 times less magnesium than dates. Dates contain 43mg of magnesium, while potato salad contains 15mg.
  • The amount of saturated fat in dates is lower.

The food types used in this comparison are Dates, deglet noor and Potato salad, home-prepared.

Infographic

Dates vs Potato salad 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
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +186.7%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +158.3%
Contains more IronIron +56.9%
Contains more CopperCopper +74.6%
Contains more PhosphorusPhosphorus +19.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +159.4%
Contains more SeleniumSelenium +36.7%
~equal in Zinc ~0.31mg

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
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +43.1%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B5 ~0.534mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Potato salad DV% diff.
Fiber 8g 1.3g 27%
Polyunsaturated fat 0.019g 3.737g 25%
Fructose 19.56g 24%
Cholesterol 0mg 68mg 23%
Sodium 2mg 529mg 23%
Carbs 75.03g 11.17g 21%
Fats 0.39g 8.2g 12%
Potassium 656mg 254mg 12%
Vitamin C 0.4mg 10mg 11%
Copper 0.206mg 0.118mg 10%
Manganese 0.262mg 0.101mg 7%
Calories 282kcal 143kcal 7%
Magnesium 43mg 15mg 7%
Monounsaturated fat 0.036g 2.48g 6%
Saturated fat 0.032g 1.429g 6%
Iron 1.02mg 0.65mg 5%
Vitamin A 0µg 32µg 4%
Folate 19µg 7µg 3%
Vitamin B3 1.274mg 0.89mg 2%
Vitamin K 2.7µg 2%
Vitamin B6 0.165mg 0.141mg 2%
Vitamin B1 0.052mg 0.077mg 2%
Selenium 3µg 4.1µg 2%
Calcium 39mg 19mg 2%
Vitamin B5 0.589mg 0.534mg 1%
Choline 6.3mg 1%
Phosphorus 62mg 52mg 1%
Protein 2.45g 2.68g 0%
Net carbs 67.03g 9.87g N/A
Sugar 63.35g N/A
Zinc 0.29mg 0.31mg 0%
Vitamin E 0.05mg 0%
Vitamin B2 0.066mg 0.06mg 0%
Tryptophan 0.012mg 0.042mg 0%
Threonine 0.043mg 0.116mg 0%
Isoleucine 0.049mg 0.141mg 0%
Leucine 0.084mg 0.202mg 0%
Lysine 0.066mg 0.171mg 0%
Methionine 0.022mg 0.066mg 0%
Phenylalanine 0.05mg 0.135mg 0%
Valine 0.071mg 0.172mg 0%
Histidine 0.032mg 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more CarbsCarbs +571.7%
Contains more FatsFats +2002.6%
Contains more WaterWater +270.2%
Contains more OtherOther +21.9%
~equal in Protein ~2.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +6788.9%
Contains more Poly. FatPolyunsaturated fat +19568.4%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.