Dates vs. Rice — In-Depth Nutrition Comparison
Compare
Important differences between dates and rice
- Dates have more fiber, potassium, copper, magnesium, and vitamin B6; however, rice has more folate, vitamin B1, manganese, and selenium.
- Dates' daily need coverage for fiber is 30% more.
- Dates have 19 times more potassium than rice. Dates have 656mg of potassium, while rice has 35mg.
- Rice has a higher glycemic index than dates.
The food varieties used in the comparison are Dates, deglet noor and Rice, white, long-grain, regular, enriched, cooked.
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.
| Contains more MagnesiumMagnesium | +258.3% |
| Contains more CalciumCalcium | +290% |
| Contains more PotassiumPotassium | +1774.3% |
| Contains more CopperCopper | +198.6% |
| Contains more PhosphorusPhosphorus | +44.2% |
| Contains more IronIron | +17.6% |
| Contains more ZincZinc | +69% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +80.2% |
| Contains more SeleniumSelenium | +150% |
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 | +25% |
| Contains more Vitamin B2Vitamin B2 | +407.7% |
| Contains more Vitamin B5Vitamin B5 | +51% |
| Contains more Vitamin B6Vitamin B6 | +77.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +200% |
| Contains more Vitamin B1Vitamin B1 | +213.5% |
| Contains more Vitamin B3Vitamin B3 | +15.9% |
| Contains more FolateFolate | +205.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 0.4g | 30% |
| Fructose | 19.56g | 24% | |
| Potassium | 656mg | 35mg | 18% |
| Carbs | 75.03g | 28.17g | 16% |
| Copper | 0.206mg | 0.069mg | 15% |
| Folate | 19µg | 58µg | 10% |
| Vitamin B1 | 0.052mg | 0.163mg | 9% |
| Manganese | 0.262mg | 0.472mg | 9% |
| Selenium | 3µg | 7.5µg | 8% |
| Calories | 282kcal | 130kcal | 8% |
| Magnesium | 43mg | 12mg | 7% |
| Vitamin B6 | 0.165mg | 0.093mg | 6% |
| Vitamin B2 | 0.066mg | 0.013mg | 4% |
| Vitamin B5 | 0.589mg | 0.39mg | 4% |
| Calcium | 39mg | 10mg | 3% |
| Phosphorus | 62mg | 43mg | 3% |
| Zinc | 0.29mg | 0.49mg | 2% |
| Iron | 1.02mg | 1.2mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Choline | 6.3mg | 2.1mg | 1% |
| Vitamin B3 | 1.274mg | 1.476mg | 1% |
| Protein | 2.45g | 2.69g | 0% |
| Fats | 0.39g | 0.28g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 27.77g | N/A |
| Sugar | 63.35g | 0.05g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.05mg | 0.04mg | 0% |
| Saturated fat | 0.032g | 0.077g | 0% |
| Monounsaturated fat | 0.036g | 0.088g | 0% |
| Polyunsaturated fat | 0.019g | 0.076g | 0% |
| Tryptophan | 0.012mg | 0.031mg | 0% |
| Threonine | 0.043mg | 0.096mg | 0% |
| Isoleucine | 0.049mg | 0.116mg | 0% |
| Leucine | 0.084mg | 0.222mg | 0% |
| Lysine | 0.066mg | 0.097mg | 0% |
| Methionine | 0.022mg | 0.063mg | 0% |
| Phenylalanine | 0.05mg | 0.144mg | 0% |
| Valine | 0.071mg | 0.164mg | 0% |
| Histidine | 0.032mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +39.3% |
| Contains more CarbsCarbs | +166.3% |
| Contains more OtherOther | +281% |
| Contains more WaterWater | +233.4% |
~equal in
Protein
~2.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58.4% |
| Contains more Mono. FatMonounsaturated fat | +144.4% |
| Contains more Poly. FatPolyunsaturated fat | +300% |
