Dates vs. Taro — In-Depth Nutrition Comparison
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A recap on differences between dates and taro
- Dates are higher in fiber, iron, and vitamin B5, yet taro is higher in vitamin E, vitamin B6, and manganese.
- Dates cover your daily fiber needs 16% more than taro.
- Dates contain 2 times more vitamin B3 than taro. While dates contain 1.274mg of vitamin B3, taro contains only 0.6mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Dates, deglet noor and Taro, raw.
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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 | +30.3% |
| Contains more IronIron | +85.5% |
| Contains more CopperCopper | +19.8% |
| Contains more ZincZinc | +26.1% |
| Contains less SodiumSodium | -81.8% |
| Contains more SeleniumSelenium | +328.6% |
| Contains more CalciumCalcium | +10.3% |
| Contains more PhosphorusPhosphorus | +35.5% |
| Contains more ManganeseManganese | +46.2% |
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 B2Vitamin B2 | +164% |
| Contains more Vitamin B3Vitamin B3 | +112.3% |
| Contains more Vitamin B5Vitamin B5 | +94.4% |
| Contains more Vitamin KVitamin K | +170% |
| Contains more Vitamin CVitamin C | +1025% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4660% |
| Contains more Vitamin B1Vitamin B1 | +82.7% |
| Contains more Vitamin B6Vitamin B6 | +71.5% |
| Contains more FolateFolate | +15.8% |
| Contains more CholineCholine | +174.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 26.46g | 16% |
| Vitamin E | 0.05mg | 2.38mg | 16% |
| Fiber | 8g | 4.1g | 16% |
| Vitamin B6 | 0.165mg | 0.283mg | 9% |
| Calories | 282kcal | 112kcal | 9% |
| Vitamin B5 | 0.589mg | 0.303mg | 6% |
| Iron | 1.02mg | 0.55mg | 6% |
| Vitamin C | 0.4mg | 4.5mg | 5% |
| Manganese | 0.262mg | 0.383mg | 5% |
| Vitamin B3 | 1.274mg | 0.6mg | 4% |
| Selenium | 3µg | 0.7µg | 4% |
| Vitamin B1 | 0.052mg | 0.095mg | 4% |
| Copper | 0.206mg | 0.172mg | 4% |
| Phosphorus | 62mg | 84mg | 3% |
| Vitamin B2 | 0.066mg | 0.025mg | 3% |
| Magnesium | 43mg | 33mg | 2% |
| Protein | 2.45g | 1.5g | 2% |
| Potassium | 656mg | 591mg | 2% |
| Choline | 6.3mg | 17.3mg | 2% |
| Zinc | 0.29mg | 0.23mg | 1% |
| Folate | 19µg | 22µg | 1% |
| Vitamin K | 2.7µg | 1µg | 1% |
| Fats | 0.39g | 0.2g | 0% |
| Net carbs | 67.03g | 22.36g | N/A |
| Calcium | 39mg | 43mg | 0% |
| Sugar | 63.35g | 0.4g | N/A |
| Sodium | 2mg | 11mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.032g | 0.041g | 0% |
| Monounsaturated fat | 0.036g | 0.016g | 0% |
| Polyunsaturated fat | 0.019g | 0.083g | 0% |
| Tryptophan | 0.012mg | 0.023mg | 0% |
| Threonine | 0.043mg | 0.069mg | 0% |
| Isoleucine | 0.049mg | 0.054mg | 0% |
| Leucine | 0.084mg | 0.111mg | 0% |
| Lysine | 0.066mg | 0.067mg | 0% |
| Methionine | 0.022mg | 0.02mg | 0% |
| Phenylalanine | 0.05mg | 0.082mg | 0% |
| Valine | 0.071mg | 0.082mg | 0% |
| Histidine | 0.032mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +63.3% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +183.6% |
| Contains more OtherOther | +33.3% |
| Contains more WaterWater | +244.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22% |
| Contains more Mono. FatMonounsaturated fat | +125% |
| Contains more Poly. FatPolyunsaturated fat | +336.8% |
