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Dates vs. Wafer — In-Depth Nutrition Comparison

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The main differences between dates and wafer

  • Dates are richer in fiber and potassium, yet wafer is richer in iron, copper, manganese, vitamin B2, vitamin B1, and phosphorus.
  • Daily need coverage for iron for wafer is 37% higher.
  • Dates contain 3 times more potassium than wafer. Dates contain 656mg of potassium, while wafer contains 210mg.
  • Dates contain less saturated fat.
  • Dates have a lower glycemic index than wafer.

Food types used in this article are Dates, deglet noor and Cookies, chocolate wafers.

Infographic

Dates vs Wafer infographic
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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.
Dates
3
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%
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +25.8%
Contains more PotassiumPotassium +212.4%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +23.3%
Contains more IronIron +293.1%
Contains more CopperCopper +124.8%
Contains more ZincZinc +275.9%
Contains more PhosphorusPhosphorus +112.9%
Contains more ManganeseManganese +165.6%
Contains more SeleniumSelenium +90%

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
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Wafer
8
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +12.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1340%
Contains more Vitamin B1Vitamin B1 +290.4%
Contains more Vitamin B2Vitamin B2 +303%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +147.4%
Contains more CholineCholine +127%
~equal in Vitamin D ~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
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +356.2%
Contains more ProteinProtein +169.4%
Contains more FatsFats +3541%
Contains more OtherOther +25%
~equal in Carbs ~72.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +13413.9%
Contains more Poly. FatPolyunsaturated fat +21757.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Wafer DV% diff.
Iron 1.02mg 4.01mg 37%
Copper 0.206mg 0.463mg 29%
Polyunsaturated fat 0.019g 4.153g 28%
Sodium 2mg 580mg 25%
Fructose 19.56g 24%
Fats 0.39g 14.2g 21%
Saturated fat 0.032g 4.241g 19%
Manganese 0.262mg 0.696mg 19%
Fiber 8g 3.4g 18%
Vitamin B2 0.066mg 0.266mg 15%
Vitamin B1 0.052mg 0.203mg 13%
Potassium 656mg 210mg 13%
Monounsaturated fat 0.036g 4.865g 12%
Phosphorus 62mg 132mg 10%
Vitamin B3 1.274mg 2.858mg 10%
Vitamin B6 0.165mg 0.051mg 9%
Protein 2.45g 6.6g 8%
Calories 282kcal 433kcal 8%
Folate 19µg 47µg 7%
Zinc 0.29mg 1.09mg 7%
Selenium 3µg 5.7µg 5%
Vitamin E 0.05mg 0.72mg 4%
Vitamin B5 0.589mg 0.381mg 4%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Magnesium 43mg 53mg 2%
Carbs 75.03g 72.7g 1%
Calcium 39mg 31mg 1%
Choline 6.3mg 14.3mg 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 69.3g N/A
Sugar 63.35g 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 2.7µg 2.4µg 0%
Tryptophan 0.012mg 0.096mg 0%
Threonine 0.043mg 0.22mg 0%
Isoleucine 0.049mg 0.261mg 0%
Leucine 0.084mg 0.447mg 0%
Lysine 0.066mg 0.281mg 0%
Methionine 0.022mg 0.105mg 0%
Phenylalanine 0.05mg 0.308mg 0%
Valine 0.071mg 0.323mg 0%
Histidine 0.032mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
29%
Dates
65%
Wafer

Comparison summary

Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 25.92g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.209g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 19)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.