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  6. Dates vs. Brown rice

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 from Brown rice is 31% higher.
  • Dates contain 8 times more Potassium than Brown rice. Dates contain 656mg of Potassium, while Brown rice contains 86mg.

Food types used in this article are Dates, deglet noor and Rice, brown, long-grain, cooked.

Infographic

Dates vs Brown rice 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
6
:
4
Brown rice
Brown rice
Contains more Calcium +1200%
Contains more Iron +82.1%
Contains more Magnesium +10.3%
Contains more Potassium +662.8%
Contains less Sodium -50%
Contains more Copper +94.3%
Contains more Phosphorus +66.1%
Contains more Zinc +144.8%
Contains more Manganese +271.8%
Contains more Selenium +93.3%
Equal in Magnesium - 39
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1200%
Contains more Iron +82.1%
Contains more Magnesium +10.3%
Contains more Potassium +662.8%
Contains less Sodium -50%
Contains more Copper +94.3%
Contains more Phosphorus +66.1%
Contains more Zinc +144.8%
Contains more Manganese +271.8%
Contains more Selenium +93.3%
Equal in Magnesium - 39

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
:
4
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55%
Contains more Vitamin B6 +34.1%
Contains more Folate +111.1%
Contains more Vitamin K +1250%
Contains more Vitamin E +240%
Contains more Vitamin B1 +242.3%
Contains more Vitamin B3 +101%
Equal in Vitamin B2 - 0.069
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55%
Contains more Vitamin B6 +34.1%
Contains more Folate +111.1%
Contains more Vitamin K +1250%
Contains more Vitamin E +240%
Contains more Vitamin B1 +242.3%
Contains more Vitamin B3 +101%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Brown rice
Brown rice
Contains more Carbs +193.3%
Contains more Other +263.6%
Contains more Protein +11.8%
Contains more Fats +148.7%
Contains more Water +242.3%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Carbs +193.3%
Contains more Other +263.6%
Contains more Protein +11.8%
Contains more Fats +148.7%
Contains more Water +242.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +925%
Contains more Polyunsaturated fat +1826.3%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +925%
Contains more Polyunsaturated fat +1826.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Brown rice
Brown rice
Contains more Sucrose +9833.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Dates
38% 31% 31%
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
Brown rice
99%
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 Sucrose +9833.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Brown rice Opinion
Net carbs 67.03g 23.98g Dates
Protein 2.45g 2.74g Brown rice
Fats 0.39g 0.97g Brown rice
Carbs 75.03g 25.58g Dates
Calories 282kcal 123kcal Dates
Starch 24.79g Brown rice
Fructose 19.56g 0g Dates
Sugar 63.35g 0.24g Brown rice
Fiber 8g 1.6g Dates
Calcium 39mg 3mg Dates
Iron 1.02mg 0.56mg Dates
Magnesium 43mg 39mg Dates
Phosphorus 62mg 103mg Brown rice
Potassium 656mg 86mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg 0.71mg Brown rice
Copper 0.206mg 0.106mg Dates
Manganese 0.262mg 0.974mg Brown rice
Selenium 3µg 5.8µg Brown rice
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.17mg Brown rice
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.178mg Brown rice
Vitamin B2 0.066mg 0.069mg Brown rice
Vitamin B3 1.274mg 2.561mg Brown rice
Vitamin B5 0.589mg 0.38mg Dates
Vitamin B6 0.165mg 0.123mg Dates
Folate 19µg 9µg Dates
Vitamin K 2.7µg 0.2µg Dates
Tryptophan 0.012mg 0.033mg Brown rice
Threonine 0.043mg 0.095mg Brown rice
Isoleucine 0.049mg 0.109mg Brown rice
Leucine 0.084mg 0.214mg Brown rice
Lysine 0.066mg 0.099mg Brown rice
Methionine 0.022mg 0.058mg Brown rice
Phenylalanine 0.05mg 0.133mg Brown rice
Valine 0.071mg 0.151mg Brown rice
Histidine 0.032mg 0.066mg Brown rice
Saturated Fat 0.032g 0.26g Dates
Monounsaturated Fat 0.036g 0.369g Brown rice
Polyunsaturated fat 0.019g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
29%
Dates
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.228g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 63.11g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.