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Dates vs. Garlic powder — In-Depth Nutrition Comparison

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What are the differences between dates and garlic powder?

  • Garlic powder is richer than dates in vitamin B6, iron, phosphorus, selenium, copper, vitamin B1, manganese, zinc, potassium, and choline.
  • Garlic powder's daily need coverage for vitamin B6 is 115% more.
  • The glycemic index of garlic powder is lower.

We used Dates, deglet noor and Spices, garlic powder types in this article.

Infographic

Dates vs Garlic powder 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
1
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +79.1%
Contains more CalciumCalcium +102.6%
Contains more PotassiumPotassium +81.9%
Contains more IronIron +453.9%
Contains more CopperCopper +158.7%
Contains more ZincZinc +931%
Contains more PhosphorusPhosphorus +567.7%
Contains more ManganeseManganese +273.7%
Contains more SeleniumSelenium +696.7%

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.
Dates
2
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin KVitamin K +575%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +1240%
Contains more Vitamin B1Vitamin B1 +736.5%
Contains more Vitamin B2Vitamin B2 +113.6%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B6Vitamin B6 +902.4%
Contains more FolateFolate +147.4%
Contains more CholineCholine +971.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Garlic powder DV% diff.
Vitamin B6 0.165mg 1.654mg 115%
Iron 1.02mg 5.65mg 58%
Phosphorus 62mg 414mg 50%
Selenium 3µg 23.9µg 38%
Copper 0.206mg 0.533mg 36%
Vitamin B1 0.052mg 0.435mg 32%
Manganese 0.262mg 0.979mg 31%
Protein 2.45g 16.55g 28%
Zinc 0.29mg 2.99mg 25%
Fructose 19.56g 0.31g 24%
Potassium 656mg 1193mg 16%
Choline 6.3mg 67.5mg 11%
Magnesium 43mg 77mg 8%
Folate 19µg 47µg 7%
Vitamin B2 0.066mg 0.141mg 6%
Fiber 8g 9g 4%
Vitamin E 0.05mg 0.67mg 4%
Calcium 39mg 79mg 4%
Sodium 2mg 60mg 3%
Vitamin B5 0.589mg 0.743mg 3%
Vitamin B3 1.274mg 0.796mg 3%
Vitamin K 2.7µg 0.4µg 2%
Calories 282kcal 331kcal 2%
Fats 0.39g 0.73g 1%
Vitamin C 0.4mg 1.2mg 1%
Saturated fat 0.032g 0.249g 1%
Polyunsaturated fat 0.019g 0.178g 1%
Carbs 75.03g 72.73g 1%
Net carbs 67.03g 63.73g N/A
Sugar 63.35g 2.43g N/A
Monounsaturated fat 0.036g 0.115g 0%
Tryptophan 0.012mg 0.121mg 0%
Threonine 0.043mg 0.374mg 0%
Isoleucine 0.049mg 0.414mg 0%
Leucine 0.084mg 0.728mg 0%
Lysine 0.066mg 0.768mg 0%
Methionine 0.022mg 0.111mg 0%
Phenylalanine 0.05mg 0.525mg 0%
Valine 0.071mg 0.667mg 0%
Histidine 0.032mg 0.263mg 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A

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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +218.3%
Contains more ProteinProtein +575.5%
Contains more FatsFats +87.2%
Contains more OtherOther +121.3%
~equal in Carbs ~72.73g

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +219.4%
Contains more Poly. FatPolyunsaturated fat +836.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
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
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1062.9%
Contains more GlucoseGlucose +28285.7%
Contains more FructoseFructose +6209.7%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.