Dates vs. Agave nectar — In-Depth Nutrition Comparison
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How are dates and agave nectar different?
- Dates are higher in fiber, copper, potassium, iron, manganese, magnesium, and phosphorus; however, agave nectar is richer in vitamin C, vitamin K, and vitamin B2.
- Daily need coverage for fiber for dates is 31% higher.
- Dates contain 164 times more potassium than agave nectar. While dates contain 656mg of potassium, agave nectar contains only 4mg.
- Agave nectar has a lower glycemic index (13) than dates (42).
Dates, deglet noor and Sweetener, syrup, agave are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +4200% |
| Contains more CalciumCalcium | +3800% |
| Contains more PotassiumPotassium | +16300% |
| Contains more IronIron | +1033.3% |
| Contains more CopperCopper | +2188.9% |
| Contains more ZincZinc | +2800% |
| Contains more PhosphorusPhosphorus | +6100% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +5140% |
| Contains more SeleniumSelenium | +76.5% |
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 B3Vitamin B3 | +84.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +4150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1860% |
| Contains more Vitamin B1Vitamin B1 | +134.6% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B6Vitamin B6 | +41.8% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more FolateFolate | +57.9% |
| Contains more CholineCholine | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 55.6g | 45% |
| Fiber | 8g | 0.2g | 31% |
| Copper | 0.206mg | 0.009mg | 22% |
| Potassium | 656mg | 4mg | 19% |
| Vitamin C | 0.4mg | 17mg | 18% |
| Vitamin K | 2.7µg | 22.5µg | 17% |
| Vitamin B5 | 0.589mg | 12% | |
| Iron | 1.02mg | 0.09mg | 12% |
| Manganese | 0.262mg | 0.005mg | 11% |
| Magnesium | 43mg | 1mg | 10% |
| Phosphorus | 62mg | 1mg | 9% |
| Vitamin B2 | 0.066mg | 0.165mg | 8% |
| Vitamin E | 0.05mg | 0.98mg | 6% |
| Vitamin B1 | 0.052mg | 0.122mg | 6% |
| Protein | 2.45g | 0.09g | 5% |
| Vitamin B6 | 0.165mg | 0.234mg | 5% |
| Vitamin B3 | 1.274mg | 0.689mg | 4% |
| Calcium | 39mg | 1mg | 4% |
| Zinc | 0.29mg | 0.01mg | 3% |
| Folate | 19µg | 30µg | 3% |
| Selenium | 3µg | 1.7µg | 2% |
| Choline | 6.3mg | 13.3mg | 1% |
| Calories | 282kcal | 310kcal | 1% |
| Vitamin A | 0µg | 8µg | 1% |
| Fats | 0.39g | 0.45g | 0% |
| Net carbs | 67.03g | 76.17g | N/A |
| Carbs | 75.03g | 76.37g | 0% |
| Sugar | 63.35g | 68.03g | N/A |
| Sodium | 2mg | 4mg | 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% |
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:
0.09 g
Fats:
0.45 g
Carbs:
76.37 g
Water:
22.94 g
Other:
0.15 g
| Contains more ProteinProtein | +2622.2% |
| Contains more OtherOther | +966.7% |
| Contains more FatsFats | +15.4% |
| Contains more WaterWater | +11.7% |
~equal in
Carbs
~76.37g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
12.43 g
Fructose:
55.6 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +59.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +184.3% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
