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Dates vs. Roe — In-Depth Nutrition Comparison

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The main differences between dates and roe

  • Dates are richer in fiber, yet roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B1, folate, vitamin C, and vitamin B5.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Roe has a lower glycemic index than dates.

Food types used in this article are Dates, deglet noor and Fish, roe, mixed species, cooked, dry heat.

Infographic

Dates vs Roe 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
7
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%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +65.4%
Contains more CalciumCalcium +39.3%
Contains more PotassiumPotassium +131.8%
Contains more IronIron +32.5%
Contains more CopperCopper +60.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1915.4%
Contains more ZincZinc +341.4%
Contains more PhosphorusPhosphorus +730.6%
Contains more SeleniumSelenium +1623.3%

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
3
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%
Roe
Roe
9
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +432.7%
Contains more Vitamin B2Vitamin B2 +1337.9%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin B5Vitamin B5 +95.9%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +384.2%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +3807.8%
Contains more ProteinProtein +1068.2%
Contains more FatsFats +2010.3%
Contains more WaterWater +185.6%
Contains more OtherOther +62.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +5813.9%
Contains more Poly. FatPolyunsaturated fat +17815.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Selenium 3µg 51.7µg 89%
Vitamin B2 0.066mg 0.949mg 68%
Phosphorus 62mg 515mg 65%
Protein 2.45g 28.62g 52%
Fiber 8g 0g 32%
Carbs 75.03g 1.92g 24%
Fructose 19.56g 24%
Polyunsaturated fat 0.019g 3.404g 23%
Vitamin B1 0.052mg 0.277mg 19%
Vitamin C 0.4mg 16.4mg 18%
Folate 19µg 92µg 18%
Fats 0.39g 8.23g 12%
Vitamin B5 0.589mg 1.154mg 11%
Potassium 656mg 283mg 11%
Manganese 0.262mg 0.013mg 11%
Vitamin A 0µg 91µg 10%
Copper 0.206mg 0.128mg 9%
Zinc 0.29mg 1.28mg 9%
Saturated fat 0.032g 1.866g 8%
Vitamin B3 1.274mg 2.192mg 6%
Monounsaturated fat 0.036g 2.129g 5%
Sodium 2mg 117mg 5%
Calories 282kcal 204kcal 4%
Magnesium 43mg 26mg 4%
Iron 1.02mg 0.77mg 3%
Vitamin B6 0.165mg 0.185mg 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Calcium 39mg 28mg 1%
Net carbs 67.03g 1.92g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.012mg 0.375mg 0%
Threonine 0.043mg 1.305mg 0%
Isoleucine 0.049mg 1.465mg 0%
Leucine 0.084mg 2.509mg 0%
Lysine 0.066mg 2.179mg 0%
Methionine 0.022mg 0.71mg 0%
Phenylalanine 0.05mg 1.401mg 0%
Valine 0.071mg 1.676mg 0%
Histidine 0.032mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
157%
Roe
Minerals Daily Need Coverage Score
29%
Dates
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 115mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.834g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $98)
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.

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.