Dates vs. Tortilla — In-Depth Nutrition Comparison
Compare
Significant differences between dates and tortilla
- Dates have more fiber, potassium, and copper; however, tortilla is richer in iron, vitamin B1, selenium, folate, vitamin B3, and phosphorus.
- Tortilla covers your daily iron needs 35% more than dates.
- Tortilla has 6 times less potassium than dates. Dates have 656mg of potassium, while tortilla has 105mg.
- Dates contain less sodium.
Specific food types used in this comparison are Dates, deglet noor and Tortilla, includes plain and from mutton sandwich (Navajo).
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.
| Contains more MagnesiumMagnesium | +126.3% |
| Contains more PotassiumPotassium | +524.8% |
| Contains more CopperCopper | +102% |
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +79.5% |
| Contains more IronIron | +273.5% |
| Contains more ZincZinc | +10.3% |
| Contains more PhosphorusPhosphorus | +135.5% |
| Contains more SeleniumSelenium | +453.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +246.5% |
| Contains more Vitamin B6Vitamin B6 | +175% |
| Contains more Vitamin KVitamin K | +575% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +280% |
| Contains more Vitamin B1Vitamin B1 | +611.5% |
| Contains more Vitamin B2Vitamin B2 | +72.7% |
| Contains more Vitamin B3Vitamin B3 | +223.8% |
| Contains more FolateFolate | +415.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +50.2% |
| Contains more ProteinProtein | +197.1% |
| Contains more FatsFats | +143.6% |
| Contains more WaterWater | +94.6% |
| Contains more OtherOther | +16.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.2% |
| Contains more Mono. FatMonounsaturated fat | +413.9% |
| Contains more Poly. FatPolyunsaturated fat | +1957.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +10736.4% |
| Contains more GlucoseGlucose | +13146.7% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +1875% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.02mg | 3.81mg | 35% |
| Vitamin B1 | 0.052mg | 0.37mg | 27% |
| Selenium | 3µg | 16.6µg | 25% |
| Fructose | 19.56g | 0g | 24% |
| Fiber | 8g | 2.4g | 22% |
| Sodium | 2mg | 482mg | 21% |
| Folate | 19µg | 98µg | 20% |
| Vitamin B3 | 1.274mg | 4.125mg | 18% |
| Starch | 43.02g | 18% | |
| Potassium | 656mg | 105mg | 16% |
| Copper | 0.206mg | 0.102mg | 12% |
| Phosphorus | 62mg | 146mg | 12% |
| Protein | 2.45g | 7.28g | 10% |
| Vitamin B5 | 0.589mg | 0.17mg | 8% |
| Carbs | 75.03g | 49.94g | 8% |
| Vitamin B6 | 0.165mg | 0.06mg | 8% |
| Magnesium | 43mg | 19mg | 6% |
| Vitamin B2 | 0.066mg | 0.114mg | 4% |
| Calcium | 39mg | 70mg | 3% |
| Polyunsaturated fat | 0.019g | 0.391g | 2% |
| Vitamin K | 2.7µg | 0.4µg | 2% |
| Calories | 282kcal | 237kcal | 2% |
| Fats | 0.39g | 0.95g | 1% |
| Choline | 6.3mg | 1% | |
| Saturated fat | 0.032g | 0.296g | 1% |
| Vitamin E | 0.05mg | 0.19mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 47.54g | N/A |
| Sugar | 63.35g | 2.75g | N/A |
| Zinc | 0.29mg | 0.32mg | 0% |
| Manganese | 0.262mg | 0.268mg | 0% |
| Monounsaturated fat | 0.036g | 0.185g | 0% |
| Tryptophan | 0.012mg | 0.06mg | 0% |
| Threonine | 0.043mg | 0.182mg | 0% |
| Isoleucine | 0.049mg | 0.286mg | 0% |
| Leucine | 0.084mg | 0.53mg | 0% |
| Lysine | 0.066mg | 0.157mg | 0% |
| Methionine | 0.022mg | 0.122mg | 0% |
| Phenylalanine | 0.05mg | 0.375mg | 0% |
| Valine | 0.071mg | 0.326mg | 0% |
| Histidine | 0.032mg | 0.165mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
23%
Minerals Daily Need Coverage Score
29%
48%
Comparison summary
Which food is lower in Cholesterol?
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tortilla is lower in Sugar (difference - 60.6g)
Which food is cheaper?
Tortilla is cheaper (difference - $2)
Which food is richer in minerals?
Tortilla is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 480mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.264g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
?
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.