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.
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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 | +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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
6%
Minerals Daily Need Coverage Score
29%
21%
Comparison summary
Which food is lower in Sugar?
Sweet and sour is lower in Sugar (difference - 44.6g)
Which food is lower in Saturated fat?
Sweet and sour is lower in Saturated fat (difference - 0.032g)
Which food is cheaper?
Sweet and sour is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)