Dates vs. Smoothie — In-Depth Nutrition Comparison
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The main differences between dates and smoothie
- Dates are richer in fiber, potassium, iron, and vitamin B6, yet smoothie is richer in vitamin C, vitamin B12, and vitamin A.
- Daily need coverage for fiber for dates is 32% higher.
- Dates contain 27 times more potassium than smoothie. Dates contain 656mg of potassium, while smoothie contains 24mg.
- Smoothie contains less sugar.
Food types used in this article are Dates, deglet noor and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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 | +∞% |
| Contains more PotassiumPotassium | +2633.3% |
| Contains more IronIron | +580% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +56.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +101.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +6025% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 0g | 32% |
| Vitamin C | 0.4mg | 24.5mg | 27% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 23% | |
| Carbs | 75.03g | 8.16g | 22% |
| Potassium | 656mg | 24mg | 19% |
| Vitamin B5 | 0.589mg | 12% | |
| Calories | 282kcal | 37kcal | 12% |
| Manganese | 0.262mg | 11% | |
| Iron | 1.02mg | 0.15mg | 11% |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Magnesium | 43mg | 10% | |
| Phosphorus | 62mg | 9% | |
| Vitamin B6 | 0.165mg | 0.082mg | 6% |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Vitamin B2 | 0.066mg | 5% | |
| Vitamin B1 | 0.052mg | 4% | |
| Vitamin B3 | 1.274mg | 0.816mg | 3% |
| Zinc | 0.29mg | 3% | |
| Protein | 2.45g | 1.22g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Sodium | 2mg | 29mg | 1% |
| Fats | 0.39g | 0g | 1% |
| Choline | 6.3mg | 1% | |
| Net carbs | 67.03g | 8.16g | N/A |
| Calcium | 39mg | 41mg | 0% |
| Sugar | 63.35g | 7.35g | N/A |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0g | 0% |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100.8% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +819.5% |
| Contains more OtherOther | +370.6% |
| Contains more WaterWater | +339.7% |
