Dates vs. Squid — In-Depth Nutrition Comparison
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What are the main differences between Dates and Squid?
- Dates are richer in Fiber, while Squid is higher in Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, and Zinc.
- Squid's daily need coverage for Vitamin B12 is 225% higher.
- Dates are lower in Sodium.
We used Dates, deglet noor and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.
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
less
Sodium
-99.7%
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Manganese
+25.4%
Contains
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Calcium
+361.5%
Contains
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Iron
+962.7%
Contains
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Magnesium
+39.5%
Contains
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Phosphorus
+835.5%
Contains
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Zinc
+1093.1%
Contains
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Copper
+384.5%
Contains
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Selenium
+2886.7%
Equal in Potassium - 637
Contains
less
Sodium
-99.7%
Contains
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Manganese
+25.4%
Contains
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Calcium
+361.5%
Contains
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Iron
+962.7%
Contains
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Magnesium
+39.5%
Contains
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Phosphorus
+835.5%
Contains
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Zinc
+1093.1%
Contains
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Copper
+384.5%
Contains
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Selenium
+2886.7%
Equal in Potassium - 637
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
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Vitamin B1
+205.9%
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Vitamin A
+6650%
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Vitamin C
+2025%
Contains
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Vitamin B2
+2519.7%
Contains
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Vitamin B3
+71.8%
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Vitamin B5
+52.8%
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Vitamin B6
+63.6%
Contains
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Folate
+26.3%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+205.9%
Contains
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Vitamin A
+6650%
Contains
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Vitamin C
+2025%
Contains
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Vitamin B2
+2519.7%
Contains
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Vitamin B3
+71.8%
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Vitamin B5
+52.8%
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Vitamin B6
+63.6%
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Folate
+26.3%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+4475%
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Protein
+1225.7%
Contains
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Fats
+259%
Contains
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Water
+197.7%
Contains
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Other
+110%
Contains
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Carbs
+4475%
Contains
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Protein
+1225.7%
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Fats
+259%
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Water
+197.7%
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Other
+110%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-86.4%
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Monounsaturated Fat
+350%
Contains
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Polyunsaturated fat
+1310.5%
Contains
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Saturated Fat
-86.4%
Contains
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Monounsaturated Fat
+350%
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Polyunsaturated fat
+1310.5%
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 1.64g |
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| Protein | 2.45g | 32.48g |
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| Fats | 0.39g | 1.4g |
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| Carbs | 75.03g | 1.64g |
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| Calories | 282kcal | 158kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g |
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| Fiber | 8g | 0g |
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| Calcium | 39mg | 180mg |
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| Iron | 1.02mg | 10.84mg |
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| Magnesium | 43mg | 60mg |
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| Phosphorus | 62mg | 580mg |
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| Potassium | 656mg | 637mg |
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| Sodium | 2mg | 744mg |
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| Zinc | 0.29mg | 3.46mg |
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| Copper | 0.206mg | 0.998mg |
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| Manganese | 0.262mg | 0.209mg |
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| Selenium | 3µg | 89.6µg |
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| Vitamin A | 10IU | 675IU |
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| Vitamin A RAE | 0µg | 203µg |
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| Vitamin E | 0.05mg |
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| Vitamin C | 0.4mg | 8.5mg |
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| Vitamin B1 | 0.052mg | 0.017mg |
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| Vitamin B2 | 0.066mg | 1.729mg |
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| Vitamin B3 | 1.274mg | 2.189mg |
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| Vitamin B5 | 0.589mg | 0.9mg |
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| Vitamin B6 | 0.165mg | 0.27mg |
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| Folate | 19µg | 24µg |
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| Vitamin B12 | 0µg | 5.4µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg | 0.364mg |
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| Threonine | 0.043mg | 1.398mg |
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| Isoleucine | 0.049mg | 1.414mg |
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| Leucine | 0.084mg | 2.287mg |
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| Lysine | 0.066mg | 2.427mg |
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| Methionine | 0.022mg | 0.733mg |
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| Phenylalanine | 0.05mg | 1.164mg |
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| Valine | 0.071mg | 1.419mg |
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| Histidine | 0.032mg | 0.624mg |
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| Cholesterol | 0mg | 224mg |
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| Saturated Fat | 0.032g | 0.236g |
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| Omega-3 - DHA | 0g | 0.132g |
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| Omega-3 - EPA | 0g | 0.078g |
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| Omega-3 - DPA | 0g | 0.012g |
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| Monounsaturated Fat | 0.036g | 0.162g |
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| Polyunsaturated fat | 0.019g | 0.268g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
110%
Minerals Daily Need Coverage Score
29%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 42)
Which food is cheaper?
Squid is cheaper (difference - $2)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 742mg)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.204g)