Dates vs. Vegetable — In-Depth Nutrition Comparison
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Differences between dates and vegetable
- Dates have more fiber, potassium, copper, vitamin B5, and vitamin B6, while vegetable has more vitamin A, vitamin K, and manganese.
- Vegetable's daily need coverage for vitamin A is 24% higher.
- Vegetable contains 4 times less Vitamin B5 than dates. Dates contain 0.589mg of Vitamin B5, while vegetable contains 0.151mg.
- Dates have a lower glycemic index. The glycemic index of dates is 42, while the glycemic index of vegetable is 66.
The food types used in this comparison are Dates, deglet noor and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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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 | +95.5% |
| Contains more CalciumCalcium | +56% |
| Contains more PotassiumPotassium | +288.2% |
| Contains more IronIron | +24.4% |
| Contains more CopperCopper | +148.2% |
| Contains more PhosphorusPhosphorus | +21.6% |
| Contains less SodiumSodium | -94.3% |
| Contains more SeleniumSelenium | +900% |
| Contains more ZincZinc | +69% |
| Contains more ManganeseManganese | +44.7% |
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.
| Contains more Vitamin B3Vitamin B3 | +49.7% |
| Contains more Vitamin B5Vitamin B5 | +290.1% |
| Contains more Vitamin B6Vitamin B6 | +123% |
| Contains more Vitamin CVitamin C | +700% |
| Contains more Vitamin AVitamin A | +42670% |
| Contains more Vitamin EVitamin E | +660% |
| Contains more Vitamin B1Vitamin B1 | +36.5% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin KVitamin K | +770.4% |
| Contains more CholineCholine | +282.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +473.2% |
| Contains more OtherOther | +138.8% |
| Contains more ProteinProtein | +16.7% |
| Contains more WaterWater | +305.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +260% |
| Contains more Poly. FatPolyunsaturated fat | +278.9% |
~equal in
Saturated Fat
~0.031g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 282kcal | 65kcal |
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| Protein | 2.45g | 2.86g |
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| Fats | 0.39g | 0.15g |
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| Vitamin C | 0.4mg | 3.2mg |
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| Net carbs | 67.03g | 8.69g |
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| Carbs | 75.03g | 13.09g |
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| Magnesium | 43mg | 22mg |
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| Calcium | 39mg | 25mg |
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| Potassium | 656mg | 169mg |
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| Iron | 1.02mg | 0.82mg |
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| Sugar | 63.35g | 3.12g |
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| Fiber | 8g | 4.4g |
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| Copper | 0.206mg | 0.083mg |
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| Zinc | 0.29mg | 0.49mg |
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| Phosphorus | 62mg | 51mg |
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| Sodium | 2mg | 35mg |
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| Vitamin A | 10IU | 4277IU |
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| Vitamin A | 0µg | 214µg |
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| Vitamin E | 0.05mg | 0.38mg |
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| Manganese | 0.262mg | 0.379mg |
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| Selenium | 3µg | 0.3µg |
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| Vitamin B1 | 0.052mg | 0.071mg |
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| Vitamin B2 | 0.066mg | 0.12mg |
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| Vitamin B3 | 1.274mg | 0.851mg |
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| Vitamin B5 | 0.589mg | 0.151mg |
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| Vitamin B6 | 0.165mg | 0.074mg |
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| Vitamin K | 2.7µg | 23.5µg |
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| Folate | 19µg | 19µg | |
| Choline | 6.3mg | 24.1mg |
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| Saturated Fat | 0.032g | 0.031g |
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| Monounsaturated Fat | 0.036g | 0.01g |
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| Polyunsaturated fat | 0.019g | 0.072g |
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| Tryptophan | 0.012mg | 0.029mg |
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| Threonine | 0.043mg | 0.115mg |
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| Isoleucine | 0.049mg | 0.139mg |
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| Leucine | 0.084mg | 0.19mg |
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| Lysine | 0.066mg | 0.17mg |
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| Methionine | 0.022mg | 0.034mg |
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| Phenylalanine | 0.05mg | 0.12mg |
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| Valine | 0.071mg | 0.149mg |
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| Histidine | 0.032mg | 0.073mg |
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| Fructose | 19.56g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
29%
19%
Comparison summary
Which food is lower in Sugar?
Vegetable is lower in Sugar (difference - 60.23g)
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Vegetable is cheaper (difference - $1.5)
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)