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 have more Vitamin A RAE, Vitamin K, and Manganese.
- Vegetable's daily need coverage for Vitamin A RAE is 24% higher.
- Vegetable contains 4 times less Vitamin B5 than Dates . Dates contain 0.589mg of Vitamin B5, while Vegetable contains 0.151mg.
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
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Calcium
+56%
Contains
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Iron
+24.4%
Contains
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Magnesium
+95.5%
Contains
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Phosphorus
+21.6%
Contains
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Potassium
+288.2%
Contains
less
Sodium
-94.3%
Contains
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Copper
+148.2%
Contains
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Selenium
+900%
Contains
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Zinc
+69%
Contains
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Manganese
+44.7%
Contains
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Calcium
+56%
Contains
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Iron
+24.4%
Contains
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Magnesium
+95.5%
Contains
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Phosphorus
+21.6%
Contains
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Potassium
+288.2%
Contains
less
Sodium
-94.3%
Contains
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Copper
+148.2%
Contains
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Selenium
+900%
Contains
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Zinc
+69%
Contains
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Manganese
+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
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Vitamin B3
+49.7%
Contains
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Vitamin B5
+290.1%
Contains
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Vitamin B6
+123%
Contains
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Vitamin A
+42670%
Contains
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Vitamin E
+660%
Contains
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Vitamin C
+700%
Contains
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Vitamin B1
+36.5%
Contains
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Vitamin B2
+81.8%
Contains
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Vitamin K
+770.4%
Equal in Folate - 19
Contains
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Vitamin B3
+49.7%
Contains
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Vitamin B5
+290.1%
Contains
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Vitamin B6
+123%
Contains
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Vitamin A
+42670%
Contains
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Vitamin E
+660%
Contains
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Vitamin C
+700%
Contains
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Vitamin B1
+36.5%
Contains
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Vitamin B2
+81.8%
Contains
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Vitamin K
+770.4%
Equal in Folate - 19
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+160%
Contains
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Carbs
+473.2%
Contains
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Other
+138.8%
Contains
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Protein
+16.7%
Contains
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Water
+305.4%
Contains
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Fats
+160%
Contains
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Carbs
+473.2%
Contains
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Other
+138.8%
Contains
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Protein
+16.7%
Contains
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Water
+305.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+260%
Contains
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Polyunsaturated fat
+278.9%
Equal in Saturated Fat - 0.031
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Monounsaturated Fat
+260%
Contains
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Polyunsaturated fat
+278.9%
Equal in Saturated Fat - 0.031
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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| 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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 67.03g | 8.69g |
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| Protein | 2.45g | 2.86g |
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| Fats | 0.39g | 0.15g |
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| Carbs | 75.03g | 13.09g |
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| Calories | 282kcal | 65kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g | 3.12g |
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| Fiber | 8g | 4.4g |
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| Calcium | 39mg | 25mg |
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| Iron | 1.02mg | 0.82mg |
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| Magnesium | 43mg | 22mg |
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| Phosphorus | 62mg | 51mg |
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| Potassium | 656mg | 169mg |
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| Sodium | 2mg | 35mg |
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| Zinc | 0.29mg | 0.49mg |
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| Copper | 0.206mg | 0.083mg |
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| Manganese | 0.262mg | 0.379mg |
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| Selenium | 3µg | 0.3µg |
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| Vitamin A | 10IU | 4277IU |
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| Vitamin A RAE | 0µg | 214µg |
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| Vitamin E | 0.05mg | 0.38mg |
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| Vitamin C | 0.4mg | 3.2mg |
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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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| Folate | 19µg | 19µg | |
| Vitamin K | 2.7µg | 23.5µg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
36%
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 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)
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.