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Dates vs. Tea — In-Depth Nutrition Comparison

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The main differences between dates and tea

  • Dates are richer in fiber, copper, potassium, iron, vitamin B6, vitamin B5, magnesium, phosphorus, and vitamin B3, yet tea is richer in manganese.
  • Daily need coverage for fiber for dates is 32% higher.
  • Dates contain 165 times more vitamin B6 than tea. Dates contain 0.165mg of vitamin B6, while tea contains 0.001mg.
  • Tea has a lower glycemic index than dates.

Food types used in this article are Dates, deglet noor and Beverages, tea, instant, unsweetened, prepared with water.

Infographic

Dates vs Tea infographic
Infographic link

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
9
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%
Tea
Tea
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 1.6% 0.38% 3.7% 0.27% 0.43% 0.52% 51% 0%
Contains more MagnesiumMagnesium +2050%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +3544.4%
Contains more IronIron +10100%
Contains more CopperCopper +1772.7%
Contains more ZincZinc +2800%
Contains more PhosphorusPhosphorus +6100%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +49.6%

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
10
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%
Tea
Tea
0
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 0% 0% 0% 0% 0% 0.69% 0.6% 0.78% 0.23% 0% 0% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +2100%
Contains more Vitamin B3Vitamin B3 +3881.3%
Contains more Vitamin B5Vitamin B5 +4430.8%
Contains more Vitamin B6Vitamin B6 +16400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2000%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Tea
Tea
1
100%
Protein: 0.06 g
Fats: 0 g
Carbs: 0.17 g
Water: 99.62 g
Other: 0.15 g
Contains more ProteinProtein +3983.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +44035.3%
Contains more OtherOther +966.7%
Contains more WaterWater +385.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Tea DV% diff.
Fiber 8g 0g 32%
Carbs 75.03g 0.17g 25%
Fructose 19.56g 24%
Copper 0.206mg 0.011mg 22%
Potassium 656mg 18mg 19%
Calories 282kcal 1kcal 14%
Vitamin B6 0.165mg 0.001mg 13%
Iron 1.02mg 0.01mg 13%
Vitamin B5 0.589mg 0.013mg 12%
Magnesium 43mg 2mg 10%
Phosphorus 62mg 1mg 9%
Vitamin B3 1.274mg 0.032mg 8%
Manganese 0.262mg 0.392mg 6%
Folate 19µg 0µg 5%
Protein 2.45g 0.06g 5%
Selenium 3µg 0µg 5%
Vitamin B2 0.066mg 0.003mg 5%
Vitamin B1 0.052mg 0mg 4%
Calcium 39mg 3mg 4%
Caffeine 0mg 11mg 3%
Zinc 0.29mg 0.01mg 3%
Vitamin K 2.7µg 0µg 2%
Choline 6.3mg 0.3mg 1%
Fats 0.39g 0g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0.17g N/A
Sugar 63.35g 0.02g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.05mg 0mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Tea
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
0%
Tea
Minerals Daily Need Coverage Score
29%
Dates
6%
Tea

Comparison summary

Which food is lower in Sugar?
Tea
Tea is lower in Sugar (difference - 63.33g)
Which food is lower in Saturated fat?
Tea
Tea is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Tea
Tea is lower in glycemic index (difference - 42)
Which food is cheaper?
Tea
Tea is cheaper (difference - $1.8)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174873/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.