Dates vs. Shallot — In-Depth Nutrition Comparison
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The main differences between dates and shallot
- Dates are richer in fiber, copper, potassium, vitamin B3, vitamin B5, and magnesium, yet shallot is richer in vitamin B6 and vitamin C.
- Daily need coverage for fiber for dates is 19% higher.
- Dates contain 8 times more sugar than shallot. Dates contain 63.35g of sugar, while shallot contains 7.87g.
- Shallot has a lower glycemic index than dates.
Food types used in this article are Dates, deglet noor and Shallots, raw.
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 | +104.8% |
| Contains more PotassiumPotassium | +96.4% |
| Contains more CopperCopper | +134.1% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +150% |
| Contains more IronIron | +17.6% |
| Contains more ZincZinc | +37.9% |
| Contains more ManganeseManganese | +11.5% |
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 | +25% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more Vitamin B3Vitamin B3 | +537% |
| Contains more Vitamin B5Vitamin B5 | +103.1% |
| Contains more Vitamin KVitamin K | +237.5% |
| Contains more Vitamin CVitamin C | +1900% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +109.1% |
| Contains more FolateFolate | +78.9% |
| Contains more CholineCholine | +79.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +346.6% |
| Contains more OtherOther | +100% |
| Contains more WaterWater | +288.7% |
~equal in
Protein
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +157.1% |
| Contains less Sat. FatSaturated fat | -46.9% |
| Contains more Poly. FatPolyunsaturated fat | +105.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 16.8g | 19% |
| Fiber | 8g | 3.2g | 19% |
| Vitamin B6 | 0.165mg | 0.345mg | 14% |
| Copper | 0.206mg | 0.088mg | 13% |
| Calories | 282kcal | 72kcal | 11% |
| Potassium | 656mg | 334mg | 9% |
| Vitamin C | 0.4mg | 8mg | 8% |
| Vitamin B3 | 1.274mg | 0.2mg | 7% |
| Vitamin B5 | 0.589mg | 0.29mg | 6% |
| Magnesium | 43mg | 21mg | 5% |
| Folate | 19µg | 34µg | 4% |
| Vitamin B2 | 0.066mg | 0.02mg | 4% |
| Selenium | 3µg | 1.2µg | 3% |
| Iron | 1.02mg | 1.2mg | 2% |
| Vitamin K | 2.7µg | 0.8µg | 2% |
| Zinc | 0.29mg | 0.4mg | 1% |
| Vitamin B1 | 0.052mg | 0.06mg | 1% |
| Choline | 6.3mg | 11.3mg | 1% |
| Manganese | 0.262mg | 0.292mg | 1% |
| Protein | 2.45g | 2.5g | 0% |
| Fats | 0.39g | 0.1g | 0% |
| Net carbs | 67.03g | 13.6g | N/A |
| Calcium | 39mg | 37mg | 0% |
| Sugar | 63.35g | 7.87g | N/A |
| Phosphorus | 62mg | 60mg | 0% |
| Sodium | 2mg | 12mg | 0% |
| Vitamin E | 0.05mg | 0.04mg | 0% |
| Saturated fat | 0.032g | 0.017g | 0% |
| Monounsaturated fat | 0.036g | 0.014g | 0% |
| Polyunsaturated fat | 0.019g | 0.039g | 0% |
| Tryptophan | 0.012mg | 0.028mg | 0% |
| Threonine | 0.043mg | 0.098mg | 0% |
| Isoleucine | 0.049mg | 0.106mg | 0% |
| Leucine | 0.084mg | 0.149mg | 0% |
| Lysine | 0.066mg | 0.125mg | 0% |
| Methionine | 0.022mg | 0.027mg | 0% |
| Phenylalanine | 0.05mg | 0.081mg | 0% |
| Valine | 0.071mg | 0.11mg | 0% |
| Histidine | 0.032mg | 0.043mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
29%
21%
Comparison summary
Which food is lower in Sugar?
Shallot is lower in Sugar (difference - 55.48g)
Which food is lower in Saturated fat?
Shallot is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Shallot is lower in glycemic index (difference - 12)
Which food is cheaper?
Shallot is cheaper (difference - $1.7)
Which food contains less Sodium?
Dates contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.