Dates vs. Shortbread — In-Depth Nutrition Comparison
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How are dates and shortbread different?
- Dates are higher in fiber, potassium, and copper; however, shortbread is richer in vitamin B1, iron, vitamin B2, vitamin E, and folate.
- Daily need coverage for saturated fat for shortbread is 40% higher.
- Dates contain 7 times more potassium than shortbread. While dates contain 656mg of potassium, shortbread contains only 88mg.
- Dates have less sodium.
- Dates have a lower glycemic index (42) than shortbread (64).
Dates, deglet noor and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.
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 | +207.1% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +645.5% |
| Contains more CopperCopper | +128.9% |
| Contains less SodiumSodium | -99.4% |
| Contains more IronIron | +192.2% |
| Contains more ZincZinc | +69% |
| Contains more ManganeseManganese | +50% |
| Contains more SeleniumSelenium | +106.7% |
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 B5Vitamin B5 | +83.5% |
| Contains more Vitamin B6Vitamin B6 | +132.4% |
| Contains more CholineCholine | +600% |
| Contains more Vitamin EVitamin E | +4780% |
| Contains more Vitamin B1Vitamin B1 | +578.8% |
| Contains more Vitamin B2Vitamin B2 | +375.8% |
| Contains more Vitamin B3Vitamin B3 | +157.1% |
| Contains more Vitamin KVitamin K | +307.4% |
| Contains more FolateFolate | +326.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.019g | 8.326g | 55% |
| Fats | 0.39g | 26.22g | 40% |
| Saturated fat | 0.032g | 8.105g | 37% |
| Fiber | 8g | 1.3g | 27% |
| Iron | 1.02mg | 2.98mg | 25% |
| Vitamin B1 | 0.052mg | 0.353mg | 25% |
| Fructose | 19.56g | 0.3g | 24% |
| Vitamin B2 | 0.066mg | 0.314mg | 19% |
| Monounsaturated fat | 0.036g | 6.708g | 17% |
| Potassium | 656mg | 88mg | 17% |
| Starch | 40.47g | 17% | |
| Vitamin E | 0.05mg | 2.44mg | 16% |
| Folate | 19µg | 81µg | 16% |
| Sodium | 2mg | 353mg | 15% |
| Copper | 0.206mg | 0.09mg | 13% |
| Vitamin B3 | 1.274mg | 3.275mg | 13% |
| Calories | 282kcal | 514kcal | 12% |
| Vitamin B6 | 0.165mg | 0.071mg | 7% |
| Vitamin K | 2.7µg | 11µg | 7% |
| Magnesium | 43mg | 14mg | 7% |
| Protein | 2.45g | 5.37g | 6% |
| Selenium | 3µg | 6.2µg | 6% |
| Manganese | 0.262mg | 0.393mg | 6% |
| Vitamin B5 | 0.589mg | 0.321mg | 5% |
| Carbs | 75.03g | 63.78g | 4% |
| Calcium | 39mg | 13mg | 3% |
| Zinc | 0.29mg | 0.49mg | 2% |
| Phosphorus | 62mg | 66mg | 1% |
| Choline | 6.3mg | 0.9mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 62.48g | N/A |
| Sugar | 63.35g | 21.65g | N/A |
| Trans fat | 0g | 0.714g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.885g | N/A | |
| Omega-3 - DPA | 0g | 0.002g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.033g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 7.253g | N/A |
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:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more CarbsCarbs | +17.6% |
| Contains more WaterWater | +470.3% |
| Contains more OtherOther | +55.3% |
| Contains more ProteinProtein | +119.2% |
| Contains more FatsFats | +6623.1% |
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
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +18533.3% |
| Contains more Poly. FatPolyunsaturated fat | +43721.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Starch:
40.47 g
Sucrose:
20.99 g
Glucose:
0.36 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +13.6% |
| Contains more GlucoseGlucose | +5419.4% |
| Contains more FructoseFructose | +6420% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
