Dates vs. Brown rice — In-Depth Nutrition Comparison
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The main differences between dates and brown rice
- Dates are richer in fiber, potassium, copper, and iron, yet brown rice is richer in manganese, vitamin B1, vitamin B3, phosphorus, and selenium.
- Daily need coverage for manganese for brown rice is 31% higher.
- Dates contain 8 times more potassium than brown rice. Dates contain 656mg of potassium, while brown rice contains 86mg.
- Dates have a lower glycemic index than brown rice.
Food types used in this article are Dates, deglet noor and Rice, brown, long-grain, cooked.
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 CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +662.8% |
| Contains more IronIron | +82.1% |
| Contains more CopperCopper | +94.3% |
| Contains less SodiumSodium | -50% |
| Contains more ZincZinc | +144.8% |
| Contains more PhosphorusPhosphorus | +66.1% |
| Contains more ManganeseManganese | +271.8% |
| Contains more SeleniumSelenium | +93.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +55% |
| Contains more Vitamin B6Vitamin B6 | +34.1% |
| Contains more Vitamin KVitamin K | +1250% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin EVitamin E | +240% |
| Contains more Vitamin B1Vitamin B1 | +242.3% |
| Contains more Vitamin B3Vitamin B3 | +101% |
| Contains more CholineCholine | +46% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.262mg | 0.974mg | 31% |
| Fiber | 8g | 1.6g | 26% |
| Fructose | 19.56g | 0g | 24% |
| Potassium | 656mg | 86mg | 17% |
| Carbs | 75.03g | 25.58g | 16% |
| Vitamin B1 | 0.052mg | 0.178mg | 11% |
| Copper | 0.206mg | 0.106mg | 11% |
| Starch | 24.79g | 10% | |
| Calories | 282kcal | 123kcal | 8% |
| Vitamin B3 | 1.274mg | 2.561mg | 8% |
| Phosphorus | 62mg | 103mg | 6% |
| Iron | 1.02mg | 0.56mg | 6% |
| Selenium | 3µg | 5.8µg | 5% |
| Vitamin B5 | 0.589mg | 0.38mg | 4% |
| Zinc | 0.29mg | 0.71mg | 4% |
| Calcium | 39mg | 3mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Vitamin B6 | 0.165mg | 0.123mg | 3% |
| Polyunsaturated fat | 0.019g | 0.366g | 2% |
| Vitamin K | 2.7µg | 0.2µg | 2% |
| Monounsaturated fat | 0.036g | 0.369g | 1% |
| Saturated fat | 0.032g | 0.26g | 1% |
| Choline | 6.3mg | 9.2mg | 1% |
| Protein | 2.45g | 2.74g | 1% |
| Fats | 0.39g | 0.97g | 1% |
| Vitamin E | 0.05mg | 0.17mg | 1% |
| Magnesium | 43mg | 39mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 23.98g | N/A |
| Sugar | 63.35g | 0.24g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin B2 | 0.066mg | 0.069mg | 0% |
| Tryptophan | 0.012mg | 0.033mg | 0% |
| Threonine | 0.043mg | 0.095mg | 0% |
| Isoleucine | 0.049mg | 0.109mg | 0% |
| Leucine | 0.084mg | 0.214mg | 0% |
| Lysine | 0.066mg | 0.099mg | 0% |
| Methionine | 0.022mg | 0.058mg | 0% |
| Phenylalanine | 0.05mg | 0.133mg | 0% |
| Valine | 0.071mg | 0.151mg | 0% |
| Histidine | 0.032mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more CarbsCarbs | +193.3% |
| Contains more OtherOther | +263.6% |
| Contains more ProteinProtein | +11.8% |
| Contains more FatsFats | +148.7% |
| Contains more WaterWater | +242.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +925% |
| Contains more Poly. FatPolyunsaturated fat | +1826.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +9833.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
