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Dates vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between dates and sockeye salmon

  • Dates have more fiber and copper; however, sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and choline.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than dates.
  • The glycemic index of dates is higher.

These are the specific foods used in this comparison Dates, deglet noor and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Dates vs Sockeye salmon 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.
Dates
7
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +19.4%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +50.5%
Contains more IronIron +96.2%
Contains more CopperCopper +171.1%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1915.4%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +391.9%
Contains more SeleniumSelenium +1083.3%

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.
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1880%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin B2Vitamin B2 +272.7%
Contains more Vitamin B3Vitamin B3 +694.6%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +401.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1687.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +158.1%
Contains more ProteinProtein +980.8%
Contains more FatsFats +1328.2%
Contains more WaterWater +228%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +5077.8%
Contains more Poly. FatPolyunsaturated fat +6884.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Selenium 3µg 35.5µg 59%
Vitamin B3 1.274mg 10.123mg 55%
Vitamin B6 0.165mg 0.827mg 51%
Protein 2.45g 26.48g 48%
Phosphorus 62mg 305mg 35%
Fiber 8g 0g 32%
Carbs 75.03g 0g 25%
Fructose 19.56g 0g 24%
Cholesterol 0mg 61mg 20%
Choline 6.3mg 112.6mg 19%
Vitamin B5 0.589mg 1.274mg 14%
Copper 0.206mg 0.076mg 14%
Vitamin B2 0.066mg 0.246mg 14%
Manganese 0.262mg 0.013mg 11%
Polyunsaturated fat 0.019g 1.327g 9%
Vitamin B1 0.052mg 0.157mg 9%
Fats 0.39g 5.57g 8%
Calories 282kcal 156kcal 6%
Vitamin E 0.05mg 0.99mg 6%
Iron 1.02mg 0.52mg 6%
Potassium 656mg 436mg 6%
Vitamin A 0µg 58µg 6%
Monounsaturated fat 0.036g 1.864g 5%
Sodium 2mg 92mg 4%
Saturated fat 0.032g 0.969g 4%
Calcium 39mg 11mg 3%
Folate 19µg 7µg 3%
Zinc 0.29mg 0.55mg 2%
Vitamin K 2.7µg 0.1µg 2%
Magnesium 43mg 36mg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Sugar 63.35g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.012mg 0.335mg 0%
Threonine 0.043mg 1.247mg 0%
Isoleucine 0.049mg 1.274mg 0%
Leucine 0.084mg 2.185mg 0%
Lysine 0.066mg 2.574mg 0%
Methionine 0.022mg 0.858mg 0%
Phenylalanine 0.05mg 1.086mg 0%
Valine 0.071mg 1.461mg 0%
Histidine 0.032mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
29%
Dates
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.937g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $11)
Which food is richer in minerals?
?
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.