Dates vs. Rice pudding — In-Depth Nutrition Comparison
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A recap on differences between dates and rice pudding
- Dates are higher in fiber, copper, potassium, vitamin B6, manganese, iron, magnesium, and vitamin B5, yet rice pudding is higher in vitamin B12 and calcium.
- Dates cover your daily fiber needs 32% more than rice pudding.
- Dates contain 11 times more copper than rice pudding. While dates contain 0.206mg of copper, rice pudding contains only 0.018mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Dates, deglet noor and Puddings, rice, dry mix, prepared with 2% milk.
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 MagnesiumMagnesium | +230.8% |
| Contains more PotassiumPotassium | +404.6% |
| Contains more IronIron | +175.7% |
| Contains more CopperCopper | +1044.4% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +359.6% |
| Contains more SeleniumSelenium | +57.9% |
| Contains more CalciumCalcium | +169.2% |
| Contains more ZincZinc | +31% |
| Contains more PhosphorusPhosphorus | +40.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +187.6% |
| Contains more Vitamin B5Vitamin B5 | +104.5% |
| Contains more Vitamin B6Vitamin B6 | +371.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +75% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +44.2% |
| Contains more Vitamin B2Vitamin B2 | +113.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 0.1g | 32% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 0.018mg | 21% |
| Carbs | 75.03g | 20.81g | 18% |
| Potassium | 656mg | 130mg | 15% |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Vitamin B6 | 0.165mg | 0.035mg | 10% |
| Manganese | 0.262mg | 0.057mg | 9% |
| Calories | 282kcal | 111kcal | 9% |
| Iron | 1.02mg | 0.37mg | 8% |
| Calcium | 39mg | 105mg | 7% |
| Magnesium | 43mg | 13mg | 7% |
| Vitamin B2 | 0.066mg | 0.141mg | 6% |
| Vitamin B5 | 0.589mg | 0.288mg | 6% |
| Sodium | 2mg | 109mg | 5% |
| Vitamin A | 0µg | 46µg | 5% |
| Vitamin B3 | 1.274mg | 0.443mg | 5% |
| Saturated fat | 0.032g | 0.967g | 4% |
| Vitamin D | 0IU | 34IU | 4% |
| Folate | 19µg | 4µg | 4% |
| Phosphorus | 62mg | 87mg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin K | 2.7µg | 2% | |
| Fats | 0.39g | 1.63g | 2% |
| Selenium | 3µg | 1.9µg | 2% |
| Vitamin B1 | 0.052mg | 0.075mg | 2% |
| Protein | 2.45g | 3.29g | 2% |
| Cholesterol | 0mg | 6mg | 2% |
| Choline | 6.3mg | 1% | |
| Monounsaturated fat | 0.036g | 0.441g | 1% |
| Zinc | 0.29mg | 0.38mg | 1% |
| Vitamin C | 0.4mg | 0.7mg | 0% |
| Net carbs | 67.03g | 20.71g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Polyunsaturated fat | 0.019g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0.039mg | 0% |
| Threonine | 0.043mg | 0.126mg | 0% |
| Isoleucine | 0.049mg | 0.169mg | 0% |
| Leucine | 0.084mg | 0.273mg | 0% |
| Lysine | 0.066mg | 0.221mg | 0% |
| Methionine | 0.022mg | 0.07mg | 0% |
| Phenylalanine | 0.05mg | 0.135mg | 0% |
| Valine | 0.071mg | 0.187mg | 0% |
| Histidine | 0.032mg | 0.075mg | 0% |
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:
3.29 g
Fats:
1.63 g
Carbs:
20.81 g
Water:
73.43 g
Other:
0.84 g
| Contains more CarbsCarbs | +260.5% |
| Contains more OtherOther | +90.5% |
| Contains more ProteinProtein | +34.3% |
| Contains more FatsFats | +317.9% |
| Contains more WaterWater | +257.7% |
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
0.967 g
Monounsaturated fat:
Mono. Fat
0.441 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +1125% |
| Contains more Poly. FatPolyunsaturated fat | +215.8% |
