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  6. Dates vs. Sweet potato

Dates vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between dates and sweet potato

  • Dates are richer in fiber, potassium, copper, and iron, yet sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Dates contain 15 times more sugar than sweet potato. Dates contain 63.35g of sugar, while sweet potato contains 4.18g.
  • Dates have a lower glycemic index than sweet potato.

Food types used in this article are Dates, deglet noor and Sweet potato, raw, unprepared.

Infographic

Dates vs Sweet potato infographic
Infographic link

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
Dates
8
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +94.7%
Contains more IronIron +67.2%
Contains more CopperCopper +36.4%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +400%
~equal in Zinc ~0.3mg
~equal in Manganese ~0.258mg

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
Dates
3
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more CholineCholine +95.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Fructose 19.56g 0.7g 24%
Fiber 8g 3g 20%
Carbs 75.03g 20.12g 18%
Calories 282kcal 86kcal 10%
Potassium 656mg 337mg 9%
Copper 0.206mg 0.151mg 6%
Iron 1.02mg 0.61mg 5%
Starch 12.65g 5%
Vitamin B3 1.274mg 0.557mg 4%
Selenium 3µg 0.6µg 4%
Vitamin B5 0.589mg 0.8mg 4%
Magnesium 43mg 25mg 4%
Vitamin B6 0.165mg 0.209mg 3%
Folate 19µg 11µg 2%
Protein 2.45g 1.57g 2%
Vitamin B1 0.052mg 0.078mg 2%
Sodium 2mg 55mg 2%
Phosphorus 62mg 47mg 2%
Vitamin C 0.4mg 2.4mg 2%
Fats 0.39g 0.05g 1%
Vitamin K 2.7µg 1.8µg 1%
Vitamin E 0.05mg 0.26mg 1%
Choline 6.3mg 12.3mg 1%
Calcium 39mg 30mg 1%
Net carbs 67.03g 17.12g N/A
Sugar 63.35g 4.18g N/A
Zinc 0.29mg 0.3mg 0%
Manganese 0.262mg 0.258mg 0%
Vitamin B2 0.066mg 0.061mg 0%
Saturated fat 0.032g 0.018g 0%
Monounsaturated fat 0.036g 0.001g 0%
Polyunsaturated fat 0.019g 0.014g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.043mg 0.083mg 0%
Isoleucine 0.049mg 0.055mg 0%
Leucine 0.084mg 0.092mg 0%
Lysine 0.066mg 0.066mg 0%
Methionine 0.022mg 0.029mg 0%
Phenylalanine 0.05mg 0.089mg 0%
Valine 0.071mg 0.086mg 0%
Histidine 0.032mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +56.1%
Contains more FatsFats +680%
Contains more CarbsCarbs +272.9%
Contains more OtherOther +63.3%
Contains more WaterWater +276.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +3500%
Contains more Poly. FatPolyunsaturated fat +35.7%
Contains less Sat. FatSaturated fat -43.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +846%
Contains more GlucoseGlucose +1969.8%
Contains more FructoseFructose +2694.3%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.