Dates vs. Rye — In-Depth Nutrition Comparison
Compare
How are dates and rye different?
- Rye has more manganese, phosphorus, fiber, vitamin B1, zinc, iron, selenium, vitamin B3, copper, and vitamin B5 than dates.
- Daily need coverage for manganese for rye is 101% higher.
Dates, deglet noor and Rye grain are the varieties used in this article.
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 CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +28.6% |
| Contains more MagnesiumMagnesium | +155.8% |
| Contains more IronIron | +157.8% |
| Contains more CopperCopper | +78.2% |
| Contains more ZincZinc | +813.8% |
| Contains more PhosphorusPhosphorus | +435.5% |
| Contains more ManganeseManganese | +883.6% |
| Contains more SeleniumSelenium | +363.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +507.7% |
| Contains more Vitamin B2Vitamin B2 | +280.3% |
| Contains more Vitamin B3Vitamin B3 | +235.2% |
| Contains more Vitamin B5Vitamin B5 | +147.2% |
| Contains more Vitamin B6Vitamin B6 | +78.2% |
| Contains more Vitamin KVitamin K | +118.5% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +382.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.262mg | 2.577mg | 101% |
| Phosphorus | 62mg | 332mg | 39% |
| Fiber | 8g | 15.1g | 28% |
| Fructose | 19.56g | 0.11g | 24% |
| Vitamin B1 | 0.052mg | 0.316mg | 22% |
| Zinc | 0.29mg | 2.65mg | 21% |
| Iron | 1.02mg | 2.63mg | 20% |
| Selenium | 3µg | 13.9µg | 20% |
| Vitamin B3 | 1.274mg | 4.27mg | 19% |
| Copper | 0.206mg | 0.367mg | 18% |
| Vitamin B5 | 0.589mg | 1.456mg | 17% |
| Magnesium | 43mg | 110mg | 16% |
| Protein | 2.45g | 10.34g | 16% |
| Vitamin B2 | 0.066mg | 0.251mg | 14% |
| Vitamin B6 | 0.165mg | 0.294mg | 10% |
| Polyunsaturated fat | 0.019g | 0.767g | 5% |
| Folate | 19µg | 38µg | 5% |
| Vitamin E | 0.05mg | 0.85mg | 5% |
| Potassium | 656mg | 510mg | 4% |
| Choline | 6.3mg | 30.4mg | 4% |
| Vitamin K | 2.7µg | 5.9µg | 3% |
| Calories | 282kcal | 338kcal | 3% |
| Fats | 0.39g | 1.63g | 2% |
| Calcium | 39mg | 24mg | 2% |
| Saturated fat | 0.032g | 0.197g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Carbs | 75.03g | 75.86g | 0% |
| Net carbs | 67.03g | 60.76g | N/A |
| Sugar | 63.35g | 0.98g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Monounsaturated fat | 0.036g | 0.208g | 0% |
| Tryptophan | 0.012mg | 0.108mg | 0% |
| Threonine | 0.043mg | 0.289mg | 0% |
| Isoleucine | 0.049mg | 0.208mg | 0% |
| Leucine | 0.084mg | 0.563mg | 0% |
| Lysine | 0.066mg | 0.286mg | 0% |
| Methionine | 0.022mg | 0.153mg | 0% |
| Phenylalanine | 0.05mg | 0.435mg | 0% |
| Valine | 0.071mg | 0.317mg | 0% |
| Histidine | 0.032mg | 0.189mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +93.7% |
| Contains more ProteinProtein | +322% |
| Contains more FatsFats | +317.9% |
~equal in
Carbs
~75.86g
~equal in
Other
~1.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.8% |
| Contains more Mono. FatMonounsaturated fat | +477.8% |
| Contains more Poly. FatPolyunsaturated fat | +3936.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3257.7% |
| Contains more GlucoseGlucose | +12318.8% |
| Contains more FructoseFructose | +17681.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
