Dates vs. Tamale — In-Depth Nutrition Comparison
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The main differences between Dates and Tamale
- Dates are richer in Fiber, Copper, Potassium, and Vitamin B5, yet Tamale is richer in Vitamin B12, Zinc, and Selenium.
- Daily need coverage for Vitamin B12 from Tamale is 23% higher.
- Dates contain 5 times more Potassium than Tamale. Dates contain 656mg of Potassium, while Tamale contains 131mg.
- Dates contain less Saturated Fat.
Food types used in this article are Dates, deglet noor and Tamales (Navajo).
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
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Calcium
+34.5%
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Magnesium
+95.5%
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Potassium
+400.8%
Contains
less
Sodium
-99.5%
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Copper
+227%
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Manganese
+50.6%
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Iron
+19.6%
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Phosphorus
+59.7%
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Zinc
+410.3%
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Selenium
+100%
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Calcium
+34.5%
Contains
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Magnesium
+95.5%
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Potassium
+400.8%
Contains
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Sodium
-99.5%
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Copper
+227%
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Manganese
+50.6%
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Iron
+19.6%
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Phosphorus
+59.7%
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Zinc
+410.3%
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Selenium
+100%
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.
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin B5
+187.3%
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Vitamin B6
+15.4%
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Folate
+26.7%
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Vitamin C
+325%
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Vitamin B2
+21.2%
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Vitamin B3
+24.8%
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.05
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin B5
+187.3%
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Vitamin B6
+15.4%
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Folate
+26.7%
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Vitamin C
+325%
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Vitamin B2
+21.2%
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Vitamin B3
+24.8%
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.05
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+314.1%
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Other
+15.9%
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Protein
+156.3%
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Fats
+1469.2%
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Water
+231.7%
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Carbs
+314.1%
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Other
+15.9%
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Protein
+156.3%
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Fats
+1469.2%
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Water
+231.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-98.7%
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Monounsaturated Fat
+7508.3%
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Polyunsaturated fat
+3521.1%
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Saturated Fat
-98.7%
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Monounsaturated Fat
+7508.3%
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Polyunsaturated fat
+3521.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+5860%
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Glucose
+9361.9%
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Fructose
+11405.9%
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Starch
+∞%
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Maltose
+83.3%
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Sucrose
+5860%
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Glucose
+9361.9%
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Fructose
+11405.9%
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Starch
+∞%
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Maltose
+83.3%
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 price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 15.02g |
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| Protein | 2.45g | 6.28g |
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| Fats | 0.39g | 6.12g |
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| Carbs | 75.03g | 18.12g |
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| Calories | 282kcal | 153kcal |
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| Starch | 12.27g |
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| Fructose | 19.56g | 0.17g |
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| Sugar | 63.35g | 0.99g |
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| Fiber | 8g | 3.1g |
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| Calcium | 39mg | 29mg |
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| Iron | 1.02mg | 1.22mg |
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| Magnesium | 43mg | 22mg |
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| Phosphorus | 62mg | 99mg |
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| Potassium | 656mg | 131mg |
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| Sodium | 2mg | 427mg |
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| Zinc | 0.29mg | 1.48mg |
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| Copper | 0.206mg | 0.063mg |
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| Manganese | 0.262mg | 0.174mg |
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| Selenium | 3µg | 6µg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin E | 0.05mg | 0mg |
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| Vitamin C | 0.4mg | 1.7mg |
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| Vitamin B1 | 0.052mg | 0.05mg |
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| Vitamin B2 | 0.066mg | 0.08mg |
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| Vitamin B3 | 1.274mg | 1.59mg |
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| Vitamin B5 | 0.589mg | 0.205mg |
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| Vitamin B6 | 0.165mg | 0.143mg |
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| Folate | 19µg | 15µg |
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| Vitamin B12 | 0µg | 0.54µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg | 0.052mg |
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| Threonine | 0.043mg | 0.239mg |
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| Isoleucine | 0.049mg | 0.271mg |
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| Leucine | 0.084mg | 0.568mg |
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| Lysine | 0.066mg | 0.427mg |
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| Methionine | 0.022mg | 0.15mg |
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| Phenylalanine | 0.05mg | 0.275mg |
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| Valine | 0.071mg | 0.318mg |
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| Histidine | 0.032mg | 0.196mg |
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| Cholesterol | 0mg | 17mg |
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| Saturated Fat | 0.032g | 2.396g |
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| Monounsaturated Fat | 0.036g | 2.739g |
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| Polyunsaturated fat | 0.019g | 0.688g |
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| Omega-3 - ALA | 0.029g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
16%
Minerals Daily Need Coverage Score
29%
30%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 62.36g)
Which food is cheaper?
Tamale is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 425mg)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 2.364g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.