Dates vs. Sweet roll — In-Depth Nutrition Comparison
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Summary of differences between dates and sweet roll
- Dates have more fiber, potassium, and copper; however, sweet roll is higher in selenium, vitamin B1, vitamin B2, and folate.
- Sweet roll covers your daily need for selenium, 25% more than dates.
- Dates have 6 times more potassium than sweet roll. While dates have 656mg of potassium, sweet roll has only 111mg.
- Dates have less saturated fat.
These are the specific foods used in this comparison Dates, deglet noor and Sweet rolls, cinnamon, commercially prepared with raisins.
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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 | +152.9% |
| Contains more PotassiumPotassium | +491% |
| Contains more CopperCopper | +134.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more CalciumCalcium | +84.6% |
| Contains more IronIron | +56.9% |
| Contains more ZincZinc | +103.4% |
| Contains more PhosphorusPhosphorus | +22.6% |
| Contains more ManganeseManganese | +14.5% |
| Contains more SeleniumSelenium | +466.7% |
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 B5Vitamin B5 | +45.1% |
| Contains more Vitamin B6Vitamin B6 | +54.2% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3880% |
| Contains more Vitamin B1Vitamin B1 | +523.1% |
| Contains more Vitamin B2Vitamin B2 | +301.5% |
| Contains more Vitamin B3Vitamin B3 | +87.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +63% |
| Contains more FolateFolate | +278.9% |
| Contains more CholineCholine | +555.6% |
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:
6.2 g
Fats:
16.4 g
Carbs:
50.9 g
Water:
24.8 g
Other:
1.7 g
| Contains more CarbsCarbs | +47.4% |
| Contains more ProteinProtein | +153.1% |
| Contains more FatsFats | +4105.1% |
| Contains more WaterWater | +20.8% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
3.079 g
Monounsaturated fat:
Mono. Fat
4.797 g
Polyunsaturated fat:
Poly. Fat
7.473 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +13225% |
| Contains more Poly. FatPolyunsaturated fat | +39231.6% |
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 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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.019g | 7.473g | 50% |
| Fats | 0.39g | 16.4g | 25% |
| Selenium | 3µg | 17µg | 25% |
| Fructose | 19.56g | 24% | |
| Vitamin B1 | 0.052mg | 0.324mg | 23% |
| Cholesterol | 0mg | 66mg | 22% |
| Fiber | 8g | 2.4g | 22% |
| Potassium | 656mg | 111mg | 16% |
| Vitamin B2 | 0.066mg | 0.265mg | 15% |
| Saturated fat | 0.032g | 3.079g | 14% |
| Copper | 0.206mg | 0.088mg | 13% |
| Folate | 19µg | 72µg | 13% |
| Sodium | 2mg | 304mg | 13% |
| Vitamin E | 0.05mg | 1.99mg | 13% |
| Monounsaturated fat | 0.036g | 4.797g | 12% |
| Carbs | 75.03g | 50.9g | 8% |
| Protein | 2.45g | 6.2g | 8% |
| Iron | 1.02mg | 1.6mg | 7% |
| Vitamin B3 | 1.274mg | 2.384mg | 7% |
| Vitamin A | 0µg | 62µg | 7% |
| Choline | 6.3mg | 41.3mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Magnesium | 43mg | 17mg | 6% |
| Calories | 282kcal | 372kcal | 5% |
| Vitamin B6 | 0.165mg | 0.107mg | 4% |
| Vitamin B5 | 0.589mg | 0.406mg | 4% |
| Zinc | 0.29mg | 0.59mg | 3% |
| Calcium | 39mg | 72mg | 3% |
| Vitamin C | 0.4mg | 2mg | 2% |
| Manganese | 0.262mg | 0.3mg | 2% |
| Phosphorus | 62mg | 76mg | 2% |
| Vitamin K | 2.7µg | 4.4µg | 1% |
| Net carbs | 67.03g | 48.5g | N/A |
| Sugar | 63.35g | 31.73g | N/A |
| Tryptophan | 0.012mg | 0.074mg | 0% |
| Threonine | 0.043mg | 0.211mg | 0% |
| Isoleucine | 0.049mg | 0.259mg | 0% |
| Leucine | 0.084mg | 0.458mg | 0% |
| Lysine | 0.066mg | 0.243mg | 0% |
| Methionine | 0.022mg | 0.117mg | 0% |
| Phenylalanine | 0.05mg | 0.3mg | 0% |
| Valine | 0.071mg | 0.291mg | 0% |
| Histidine | 0.032mg | 0.145mg | 0% |
| Omega-3 - DHA | 0g | 0.004g | N/A |
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%
31%
Minerals Daily Need Coverage Score
29%
35%
Comparison summary
Which food is lower in Sugar?
Sweet roll is lower in Sugar (difference - 31.62g)
Which food is lower in glycemic index?
Sweet roll is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet roll is cheaper (difference - $2)
Which food is richer in minerals?
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 3.047g)