Dates vs. Soy milk — In-Depth Nutrition Comparison
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What are the differences between dates and soy milk?
- Dates are higher in fiber, potassium, copper, and vitamin B6, yet soy milk is higher in polyunsaturated fat.
- Dates' daily need coverage for fiber is 30% more.
- Dates have 16 times more sugar than soy milk. While dates have 63.35g of sugar, soy milk has only 3.99g.
We used Dates, deglet noor and Soymilk, original and vanilla, unfortified types in this article.
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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 | +72% |
| Contains more CalciumCalcium | +56% |
| Contains more PotassiumPotassium | +455.9% |
| Contains more IronIron | +59.4% |
| Contains more CopperCopper | +60.9% |
| Contains more ZincZinc | +141.7% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +17.5% |
| Contains more SeleniumSelenium | +60% |
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 B3Vitamin B3 | +148.3% |
| Contains more Vitamin B5Vitamin B5 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +114.3% |
| Contains more Vitamin EVitamin E | +120% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin KVitamin K | +11.1% |
| Contains more CholineCholine | +274.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1094.7% |
| Contains more OtherOther | +146.2% |
| Contains more ProteinProtein | +33.5% |
| Contains more FatsFats | +348.7% |
| Contains more WaterWater | +328.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.4% |
| Contains more Mono. FatMonounsaturated fat | +1013.9% |
| Contains more Poly. FatPolyunsaturated fat | +4957.9% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 8g | 0.6g | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 6.28g | 23% |
| Potassium | 656mg | 118mg | 16% |
| Calories | 282kcal | 54kcal | 11% |
| Copper | 0.206mg | 0.128mg | 9% |
| Vitamin B6 | 0.165mg | 0.077mg | 7% |
| Polyunsaturated fat | 0.019g | 0.961g | 6% |
| Iron | 1.02mg | 0.64mg | 5% |
| Vitamin B3 | 1.274mg | 0.513mg | 5% |
| Vitamin B5 | 0.589mg | 0.373mg | 4% |
| Magnesium | 43mg | 25mg | 4% |
| Selenium | 3µg | 4.8µg | 3% |
| Choline | 6.3mg | 23.6mg | 3% |
| Manganese | 0.262mg | 0.223mg | 2% |
| Protein | 2.45g | 3.27g | 2% |
| Sodium | 2mg | 51mg | 2% |
| Zinc | 0.29mg | 0.12mg | 2% |
| Fats | 0.39g | 1.75g | 2% |
| Monounsaturated fat | 0.036g | 0.401g | 1% |
| Phosphorus | 62mg | 52mg | 1% |
| Vitamin B1 | 0.052mg | 0.06mg | 1% |
| Calcium | 39mg | 25mg | 1% |
| Saturated fat | 0.032g | 0.205g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 5.68g | N/A |
| Sugar | 63.35g | 3.99g | N/A |
| Vitamin E | 0.05mg | 0.11mg | 0% |
| Vitamin B2 | 0.066mg | 0.069mg | 0% |
| Vitamin K | 2.7µg | 3µg | 0% |
| Folate | 19µg | 18µg | 0% |
| Tryptophan | 0.012mg | 0.038mg | 0% |
| Threonine | 0.043mg | 0.108mg | 0% |
| Isoleucine | 0.049mg | 0.114mg | 0% |
| Leucine | 0.084mg | 0.186mg | 0% |
| Lysine | 0.066mg | 0.131mg | 0% |
| Methionine | 0.022mg | 0.027mg | 0% |
| Phenylalanine | 0.05mg | 0.113mg | 0% |
| Valine | 0.071mg | 0.117mg | 0% |
| Histidine | 0.032mg | 0.061mg | 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%
9%
Minerals Daily Need Coverage Score
29%
19%
Comparison summary
Which food is lower in Sugar?
Soy milk is lower in Sugar (difference - 59.36g)
Which food is lower in glycemic index?
Soy milk is lower in glycemic index (difference - 5)
Which food is cheaper?
Soy milk is cheaper (difference - $0.2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.173g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.