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  6. Dates vs. Powdered milk

Dates vs. Powdered milk — In-Depth Nutrition Comparison

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How are dates and powdered milk different?

  • Dates are higher in fiber; however, powdered milk is richer in vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, zinc, and selenium.
  • Daily need coverage for vitamin B12 for powdered milk is 135% higher.
  • Dates have less saturated fat.

Dates, deglet noor and Milk, dry, whole, without added vitamin D are the varieties used in this article.

Infographic

Dates vs Powdered milk 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +117%
Contains more CopperCopper +157.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +555%
Contains more MagnesiumMagnesium +97.7%
Contains more CalciumCalcium +2238.5%
Contains more PotassiumPotassium +102.7%
Contains more ZincZinc +1051.7%
Contains more PhosphorusPhosphorus +1151.6%
Contains more SeleniumSelenium +443.3%

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
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%
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin KVitamin K +22.7%
Contains more Vitamin CVitamin C +2050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1060%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +444.2%
Contains more Vitamin B2Vitamin B2 +1725.8%
Contains more Vitamin B5Vitamin B5 +285.6%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +94.7%
Contains more CholineCholine +1763.5%

All nutrients comparison - raw data values

Nutrient Dates Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 62mg 776mg 102%
Vitamin B2 0.066mg 1.205mg 88%
Calcium 39mg 912mg 87%
Saturated fat 0.032g 16.742g 76%
Protein 2.45g 26.32g 48%
Fats 0.39g 26.71g 40%
Vitamin B5 0.589mg 2.271mg 34%
Fiber 8g 0g 32%
Cholesterol 0mg 97mg 32%
Vitamin A 0µg 258µg 29%
Zinc 0.29mg 3.34mg 28%
Fructose 19.56g 24%
Selenium 3µg 16.3µg 24%
Monounsaturated fat 0.036g 7.924g 20%
Potassium 656mg 1330mg 20%
Choline 6.3mg 117.4mg 20%
Vitamin B1 0.052mg 0.283mg 19%
Sodium 2mg 371mg 16%
Copper 0.206mg 0.08mg 14%
Carbs 75.03g 38.42g 12%
Vitamin B6 0.165mg 0.302mg 11%
Calories 282kcal 496kcal 11%
Magnesium 43mg 85mg 10%
Manganese 0.262mg 0.04mg 10%
Vitamin C 0.4mg 8.6mg 9%
Iron 1.02mg 0.47mg 7%
Folate 19µg 37µg 5%
Vitamin E 0.05mg 0.58mg 4%
Polyunsaturated fat 0.019g 0.665g 4%
Vitamin B3 1.274mg 0.646mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Net carbs 67.03g 38.42g N/A
Sugar 63.35g 38.42g N/A
Vitamin K 2.7µg 2.2µg 0%
Tryptophan 0.012mg 0.371mg 0%
Threonine 0.043mg 1.188mg 0%
Isoleucine 0.049mg 1.592mg 0%
Leucine 0.084mg 2.578mg 0%
Lysine 0.066mg 2.087mg 0%
Methionine 0.022mg 0.66mg 0%
Phenylalanine 0.05mg 1.271mg 0%
Valine 0.071mg 1.762mg 0%
Histidine 0.032mg 0.714mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more CarbsCarbs +95.3%
Contains more WaterWater +731.2%
Contains more ProteinProtein +974.3%
Contains more FatsFats +6748.7%
Contains more OtherOther +280%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +21911.1%
Contains more Poly. FatPolyunsaturated fat +3400%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.