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Dates vs. Savoy cabbage — In-Depth Nutrition Comparison

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Differences between dates and savoy cabbage

  • Dates have more fiber, copper, potassium, vitamin B5, iron, and vitamin B3, while savoy cabbage has more vitamin K, vitamin C, vitamin A, and folate.
  • Savoy cabbage's daily need coverage for vitamin K is 55% higher.
  • Savoy cabbage contains 4 times less vitamin B3 than dates. Dates contain 1.274mg of vitamin B3, while savoy cabbage contains 0.3mg.

The food types used in this comparison are Dates, deglet noor and Cabbage, savoy, raw.

Infographic

Dates vs Savoy cabbage 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
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +53.6%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +185.2%
Contains more IronIron +155%
Contains more CopperCopper +232.3%
Contains more PhosphorusPhosphorus +47.6%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +45.6%
Contains more SeleniumSelenium +233.3%
~equal in Zinc ~0.27mg

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%
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin CVitamin C +7650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin KVitamin K +2448.1%
Contains more FolateFolate +321.1%
Contains more CholineCholine +95.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +22.5%
Contains more FatsFats +290%
Contains more CarbsCarbs +1130%
Contains more OtherOther +100%
Contains more WaterWater +343.3%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +414.3%
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +157.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Savoy cabbage DV% diff.
Vitamin K 2.7µg 68.8µg 55%
Vitamin C 0.4mg 31mg 34%
Fructose 19.56g 24%
Carbs 75.03g 6.1g 23%
Fiber 8g 3.1g 20%
Copper 0.206mg 0.062mg 16%
Folate 19µg 80µg 15%
Calories 282kcal 27kcal 13%
Potassium 656mg 230mg 13%
Iron 1.02mg 0.4mg 8%
Vitamin B5 0.589mg 0.187mg 8%
Vitamin B3 1.274mg 0.3mg 6%
Vitamin A 0µg 50µg 6%
Manganese 0.262mg 0.18mg 4%
Magnesium 43mg 28mg 4%
Selenium 3µg 0.9µg 4%
Phosphorus 62mg 42mg 3%
Vitamin B2 0.066mg 0.03mg 3%
Vitamin B6 0.165mg 0.19mg 2%
Vitamin B1 0.052mg 0.07mg 2%
Choline 6.3mg 12.3mg 1%
Protein 2.45g 2g 1%
Vitamin E 0.05mg 0.17mg 1%
Sodium 2mg 28mg 1%
Fats 0.39g 0.1g 0%
Net carbs 67.03g 3g N/A
Calcium 39mg 35mg 0%
Sugar 63.35g 2.27g N/A
Zinc 0.29mg 0.27mg 0%
Saturated fat 0.032g 0.013g 0%
Monounsaturated fat 0.036g 0.007g 0%
Polyunsaturated fat 0.019g 0.049g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.043mg 0.069mg 0%
Isoleucine 0.049mg 0.101mg 0%
Leucine 0.084mg 0.103mg 0%
Lysine 0.066mg 0.094mg 0%
Methionine 0.022mg 0.02mg 0%
Phenylalanine 0.05mg 0.064mg 0%
Valine 0.071mg 0.085mg 0%
Histidine 0.032mg 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Savoy cabbage
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
34%
Savoy cabbage
Minerals Daily Need Coverage Score
29%
Dates
14%
Savoy cabbage

Comparison summary

Which food is lower in Sugar?
Savoy cabbage
Savoy cabbage is lower in Sugar (difference - 61.08g)
Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy cabbage is lower in glycemic index (difference - 10)
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $1.6)
Which food is richer in vitamins?
Savoy cabbage
Savoy cabbage is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.