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Dates vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the differences between dates and sweet and sour?

  • Dates are higher in fiber, potassium, copper, iron, vitamin B5, vitamin B6, and magnesium, yet sweet, and sour is higher in manganese and vitamin C.
  • Dates' daily need coverage for fiber is 32% more.
  • Dates have 7 times more potassium than sweet and sour. While dates have 656mg of potassium, sweet, and sour has only 99mg.
  • The amount of sodium in dates is lower.
  • The glycemic index of dates is lower.

We used Dates, deglet noor and Sauce, sweet and sour, ready-to-serve types in this article.

Infographic

Dates vs Sweet and sour 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
9
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +562.6%
Contains more IronIron +385.7%
Contains more CopperCopper +160.8%
Contains more ZincZinc +222.2%
Contains more PhosphorusPhosphorus +785.7%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +650%
Contains more ManganeseManganese +190.5%

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
8
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +247.4%
Contains more Vitamin B3Vitamin B3 +581.3%
Contains more Vitamin B5Vitamin B5 +533.3%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more Vitamin KVitamin K +1250%
Contains more FolateFolate +137.5%
Contains more CholineCholine +162.5%
Contains more Vitamin CVitamin C +2075%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +807.4%
Contains more FatsFats +1850%
Contains more CarbsCarbs +96.3%
Contains more OtherOther +31.1%
Contains more WaterWater +193.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Sweet and sour DV% diff.
Fiber 8g 0.1g 32%
Fructose 19.56g 24%
Manganese 0.262mg 0.761mg 22%
Potassium 656mg 99mg 16%
Sodium 2mg 371mg 16%
Copper 0.206mg 0.079mg 14%
Carbs 75.03g 38.22g 12%
Vitamin B5 0.589mg 0.093mg 10%
Iron 1.02mg 0.21mg 10%
Vitamin B6 0.165mg 0.053mg 9%
Vitamin C 0.4mg 8.7mg 9%
Phosphorus 62mg 7mg 8%
Magnesium 43mg 8mg 8%
Vitamin B3 1.274mg 0.187mg 7%
Calories 282kcal 150kcal 7%
Selenium 3µg 0.4µg 5%
Protein 2.45g 0.27g 4%
Vitamin B2 0.066mg 0.019mg 4%
Calcium 39mg 10mg 3%
Folate 19µg 8µg 3%
Zinc 0.29mg 0.09mg 2%
Vitamin K 2.7µg 0.2µg 2%
Fats 0.39g 0.02g 1%
Choline 6.3mg 2.4mg 1%
Net carbs 67.03g 38.12g N/A
Sugar 63.35g 18.75g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.05mg 0.01mg 0%
Vitamin B1 0.052mg 0.048mg 0%
Saturated fat 0.032g 0g 0%
Monounsaturated fat 0.036g 0g 0%
Polyunsaturated fat 0.019g 0g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
29%
Dates
21%
Sweet and sour

Comparison summary

Which food is lower in Sugar?
Sweet and sour
Sweet and sour is lower in Sugar (difference - 44.6g)
Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.032g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.