Dates vs. Tomato sauce — In-Depth Nutrition Comparison
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The main differences between dates and tomato sauce
- Dates are richer in fiber, potassium, copper, magnesium, manganese, vitamin B5, and vitamin B6, yet tomato sauce is richer in vitamin E, vitamin A, and vitamin C.
- Daily need coverage for fiber for dates is 26% higher.
- Dates contain 3 times more magnesium than tomato sauce. Dates contain 43mg of magnesium, while tomato sauce contains 15mg.
- Tomato sauce has a lower glycemic index than dates.
Food types used in this article are Dates, deglet noor and Tomato sauce, canned, no salt added.
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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 | +186.7% |
| Contains more CalciumCalcium | +178.6% |
| Contains more PotassiumPotassium | +120.9% |
| Contains more CopperCopper | +79.1% |
| Contains more ZincZinc | +31.8% |
| Contains more PhosphorusPhosphorus | +129.6% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +131.9% |
| Contains more SeleniumSelenium | +400% |
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 B1Vitamin B1 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +28.6% |
| Contains more Vitamin B5Vitamin B5 | +90.6% |
| Contains more Vitamin B6Vitamin B6 | +68.4% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin CVitamin C | +1650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2780% |
| Contains more CholineCholine | +57.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 1.5g | 26% |
| Carbs | 75.03g | 5.31g | 23% |
| Fructose | 19.56g | 1.67g | 22% |
| Calories | 282kcal | 24kcal | 13% |
| Potassium | 656mg | 297mg | 11% |
| Copper | 0.206mg | 0.115mg | 10% |
| Vitamin E | 0.05mg | 1.44mg | 9% |
| Magnesium | 43mg | 15mg | 7% |
| Vitamin C | 0.4mg | 7mg | 7% |
| Manganese | 0.262mg | 0.113mg | 6% |
| Vitamin B5 | 0.589mg | 0.309mg | 6% |
| Vitamin B6 | 0.165mg | 0.098mg | 5% |
| Phosphorus | 62mg | 27mg | 5% |
| Selenium | 3µg | 0.6µg | 4% |
| Calcium | 39mg | 14mg | 3% |
| Folate | 19µg | 9µg | 3% |
| Protein | 2.45g | 1.2g | 3% |
| Vitamin B1 | 0.052mg | 0.024mg | 2% |
| Vitamin B3 | 1.274mg | 0.991mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Iron | 1.02mg | 0.96mg | 1% |
| Choline | 6.3mg | 9.9mg | 1% |
| Polyunsaturated fat | 0.019g | 0.121g | 1% |
| Zinc | 0.29mg | 0.22mg | 1% |
| Fats | 0.39g | 0.3g | 0% |
| Net carbs | 67.03g | 3.81g | N/A |
| Sugar | 63.35g | 3.56g | N/A |
| Sodium | 2mg | 11mg | 0% |
| Vitamin B2 | 0.066mg | 0.065mg | 0% |
| Vitamin K | 2.7µg | 2.8µg | 0% |
| Saturated fat | 0.032g | 0.041g | 0% |
| Monounsaturated fat | 0.036g | 0.044g | 0% |
| Tryptophan | 0.012mg | 0.009mg | 0% |
| Threonine | 0.043mg | 0.037mg | 0% |
| Isoleucine | 0.049mg | 0.025mg | 0% |
| Leucine | 0.084mg | 0.034mg | 0% |
| Lysine | 0.066mg | 0.037mg | 0% |
| Methionine | 0.022mg | 0.008mg | 0% |
| Phenylalanine | 0.05mg | 0.036mg | 0% |
| Valine | 0.071mg | 0.025mg | 0% |
| Histidine | 0.032mg | 0.02mg | 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:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more ProteinProtein | +104.2% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +1313% |
| Contains more WaterWater | +344.6% |
| Contains more OtherOther | +19.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains less Sat. FatSaturated fat | -22% |
| Contains more Mono. FatMonounsaturated fat | +22.2% |
| Contains more Poly. FatPolyunsaturated fat | +536.8% |
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:
0.07 g
Glucose:
1.82 g
Fructose:
1.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +33957.1% |
| Contains more GlucoseGlucose | +991.8% |
| Contains more FructoseFructose | +1071.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
