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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
21%
Minerals Daily Need Coverage Score
29%
65%
Comparison summary
Which food is lower in Sugar?
Wafer is lower in Sugar (difference - 25.92g)
Which food is cheaper?
Wafer is cheaper (difference - $2)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 4.209g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 19)