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Dates vs. Truffle — In-Depth Nutrition Comparison

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A recap on differences between dates and truffle

  • Truffle is higher than dates in fiber, selenium, manganese, iron, vitamin B2, vitamin B3, phosphorus, calcium, magnesium, and zinc.
  • Truffle covers your daily fiber needs 248% more than dates.

Food varieties used in this article are Dates, deglet noor and Fungi, Cloud ears, dried.

Infographic

Dates vs Truffle 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 48% 67% 221% 61% 36% 79% 4.6% 254% 237%
Contains more CopperCopper +12.6%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +93%
Contains more CalciumCalcium +307.7%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +476.5%
Contains more ZincZinc +355.2%
Contains more PhosphorusPhosphorus +196.8%
Contains more ManganeseManganese +644.7%
Contains more SeleniumSelenium +1346.7%

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
7
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%
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% 3.8% 195% 118% 29% 26% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +1178.8%
Contains more Vitamin B3Vitamin B3 +391.9%
Contains more FolateFolate +100%
~equal in Vitamin A ~0µg
~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
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Contains more WaterWater +38.7%
Contains more ProteinProtein +277.6%
Contains more FatsFats +87.2%
Contains more OtherOther +38.1%
~equal in Carbs ~73.01g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Truffle DV% diff.
Fiber 8g 70.1g 248%
Selenium 3µg 43.4µg 73%
Manganese 0.262mg 1.951mg 73%
Iron 1.02mg 5.88mg 61%
Vitamin B2 0.066mg 0.844mg 60%
Vitamin B3 1.274mg 6.267mg 31%
Fructose 19.56g 24%
Phosphorus 62mg 184mg 17%
Protein 2.45g 9.25g 14%
Calcium 39mg 159mg 12%
Magnesium 43mg 83mg 10%
Zinc 0.29mg 1.32mg 9%
Folate 19µg 38µg 5%
Vitamin B6 0.165mg 0.112mg 4%
Copper 0.206mg 0.183mg 3%
Potassium 656mg 754mg 3%
Vitamin B1 0.052mg 0.015mg 3%
Vitamin K 2.7µg 2%
Vitamin B5 0.589mg 0.481mg 2%
Sodium 2mg 35mg 1%
Choline 6.3mg 1%
Carbs 75.03g 73.01g 1%
Fats 0.39g 0.73g 1%
Calories 282kcal 284kcal 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 2.91g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.019g 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 Truffle
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
31%
Truffle
Minerals Daily Need Coverage Score
29%
Dates
107%
Truffle

Comparison summary

Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Truffle
Truffle is lower in Saturated fat (difference - 0.032g)
Which food is cheaper?
Truffle
Truffle is cheaper (difference - $2)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.