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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.

Infographic

Dates vs Sweet roll 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
4
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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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.
Dates
2
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
6% 16% 51% 25% 2%
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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
20% 31% 49%
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.
Dates Sweet roll
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Dates Sweet roll 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?

ok
ok
is better in case of low diet
Dates Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
29%
Dates
35%
Sweet roll

Comparison summary

Which food is lower in Sugar?
Sweet roll
Sweet roll is lower in Sugar (difference - 31.62g)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $2)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 3.047g)

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.