Dates vs. Spread — In-Depth Nutrition Comparison
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Significant differences between dates and spread
- Dates have more fiber, potassium, and manganese; however, spread is richer in vitamin B12, selenium, vitamin E, and choline.
- Spread covers your daily vitamin B12 needs 47% more than dates.
- Spread has 40 times less fiber than dates. Dates have 8g of fiber, while spread has 0.2g.
- Dates contain less saturated fat.
- Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of spread is 0.
Specific food types used in this comparison are Dates, deglet noor and Sandwich spread, pork, beef.
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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 | +437.5% |
| Contains more CalciumCalcium | +225% |
| Contains more PotassiumPotassium | +496.4% |
| Contains more IronIron | +29.1% |
| Contains more CopperCopper | +58.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +907.7% |
| Contains more ZincZinc | +251.7% |
| Contains more SeleniumSelenium | +223.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +37% |
| Contains more Vitamin B6Vitamin B6 | +37.5% |
| Contains more Vitamin KVitamin K | +68.8% |
| Contains more FolateFolate | +850% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3380% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +230.8% |
| Contains more Vitamin B2Vitamin B2 | +103% |
| Contains more Vitamin B3Vitamin B3 | +35.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +888.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 2mg | 1013mg | 44% |
| Fiber | 8g | 0.2g | 31% |
| Saturated fat | 0.032g | 5.977g | 27% |
| Fats | 0.39g | 17.34g | 26% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 11.94g | 21% |
| Monounsaturated fat | 0.036g | 7.584g | 19% |
| Polyunsaturated fat | 0.019g | 2.565g | 17% |
| Potassium | 656mg | 110mg | 16% |
| Cholesterol | 0mg | 38mg | 13% |
| Selenium | 3µg | 9.7µg | 12% |
| Vitamin E | 0.05mg | 1.74mg | 11% |
| Choline | 6.3mg | 62.3mg | 10% |
| Vitamin B1 | 0.052mg | 0.172mg | 10% |
| Protein | 2.45g | 7.66g | 10% |
| Manganese | 0.262mg | 0.026mg | 10% |
| Magnesium | 43mg | 8mg | 8% |
| Copper | 0.206mg | 0.13mg | 8% |
| Zinc | 0.29mg | 1.02mg | 7% |
| Vitamin B2 | 0.066mg | 0.134mg | 5% |
| Folate | 19µg | 2µg | 4% |
| Calcium | 39mg | 12mg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B3 | 1.274mg | 1.73mg | 3% |
| Vitamin B5 | 0.589mg | 0.43mg | 3% |
| Vitamin B6 | 0.165mg | 0.12mg | 3% |
| Iron | 1.02mg | 0.79mg | 3% |
| Calories | 282kcal | 235kcal | 2% |
| Vitamin K | 2.7µg | 1.6µg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 11.74g | N/A |
| Sugar | 63.35g | 0g | N/A |
| Phosphorus | 62mg | 59mg | 0% |
| Tryptophan | 0.012mg | 0.082mg | 0% |
| Threonine | 0.043mg | 0.334mg | 0% |
| Isoleucine | 0.049mg | 0.334mg | 0% |
| Leucine | 0.084mg | 0.6mg | 0% |
| Lysine | 0.066mg | 0.663mg | 0% |
| Methionine | 0.022mg | 0.196mg | 0% |
| Phenylalanine | 0.05mg | 0.301mg | 0% |
| Valine | 0.071mg | 0.356mg | 0% |
| Histidine | 0.032mg | 0.279mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +528.4% |
| Contains more ProteinProtein | +212.7% |
| Contains more FatsFats | +4346.2% |
| Contains more WaterWater | +193.6% |
| Contains more OtherOther | +73.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +20966.7% |
| Contains more Poly. FatPolyunsaturated fat | +13400% |