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Dates vs. Tart — In-Depth Nutrition Comparison

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What are the main differences between dates and tart?

  • Dates are richer in fiber and potassium, while tart is higher in vitamin B2, iron, folate, vitamin B1, vitamin A, selenium, vitamin B6, and vitamin B3.
  • Tart's daily need coverage for vitamin B2 is 37% higher.
  • Tart has 10 times less potassium than dates. Dates have 656mg of potassium, while tart has 66mg.

We used Dates, deglet noor and Breakfast tart, low fat types in this comparison.

Infographic

Dates vs Tart 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%
Tart
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more PotassiumPotassium +893.9%
Contains more CopperCopper +182.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +12.8%
Contains more IronIron +235.3%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +330%
~equal in Magnesium ~44mg
~equal in Zinc ~0.28mg

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%
Tart
9
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +575%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +960%
Contains more Vitamin B1Vitamin B1 +448.1%
Contains more Vitamin B2Vitamin B2 +731.8%
Contains more Vitamin B3Vitamin B3 +198.3%
Contains more Vitamin B6Vitamin B6 +130.3%
Contains more FolateFolate +426.3%
Contains more CholineCholine +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more WaterWater +70.5%
Contains more OtherOther +35.6%
Contains more ProteinProtein +62.9%
Contains more FatsFats +1435.9%
~equal in Carbs ~76.8g

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
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +9172.2%
Contains more Poly. FatPolyunsaturated fat +4521.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Tart
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dates Tart DV% diff.
Vitamin B2 0.066mg 0.549mg 37%
Vitamin A 0µg 285µg 32%
Iron 1.02mg 3.42mg 30%
Fiber 8g 1.5g 26%
Fructose 19.56g 24%
Folate 19µg 100µg 20%
Vitamin B1 0.052mg 0.285mg 19%
Selenium 3µg 12.9µg 18%
Vitamin B6 0.165mg 0.38mg 17%
Potassium 656mg 66mg 17%
Sodium 2mg 361mg 16%
Vitamin B3 1.274mg 3.8mg 16%
Copper 0.206mg 0.073mg 15%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Fats 0.39g 5.99g 9%
Monounsaturated fat 0.036g 3.338g 8%
Polyunsaturated fat 0.019g 0.878g 6%
Saturated fat 0.032g 1.393g 6%
Calories 282kcal 372kcal 5%
Vitamin C 0.4mg 3.8mg 4%
Phosphorus 62mg 93mg 4%
Protein 2.45g 3.99g 3%
Vitamin E 0.05mg 0.53mg 3%
Vitamin K 2.7µg 0.4µg 2%
Carbs 75.03g 76.8g 1%
Calcium 39mg 44mg 1%
Net carbs 67.03g 75.3g N/A
Magnesium 43mg 44mg 0%
Sugar 63.35g 4.87g N/A
Zinc 0.29mg 0.28mg 0%
Choline 6.3mg 8.4mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Tart
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
43%
Tart
Minerals Daily Need Coverage Score
29%
Dates
37%
Tart

Comparison summary

Which food is lower in Sugar?
Tart
Tart is lower in Sugar (difference - 58.48g)
Which food is cheaper?
Tart
Tart is cheaper (difference - $2)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.361g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.