Dates vs. Waffle — In-Depth Nutrition Comparison
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The main differences between dates and waffle
- Dates are richer in copper and potassium, yet waffle is richer in selenium, vitamin B2, calcium, phosphorus, vitamin B1, and iron.
- Daily need coverage for selenium for waffle is 79% higher.
- Dates contain 4 times more potassium than waffle. Dates contain 656mg of potassium, while waffle contains 159mg.
- Dates contain less sodium.
- Dates have a lower glycemic index than waffle.
Food types used in this article are Dates, deglet noor and Waffles, plain, prepared from recipe.
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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 | +126.3% |
| Contains more PotassiumPotassium | +312.6% |
| Contains more CopperCopper | +232.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +553.8% |
| Contains more IronIron | +126.5% |
| Contains more ZincZinc | +134.5% |
| Contains more PhosphorusPhosphorus | +206.5% |
| Contains more SeleniumSelenium | +1440% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +21.4% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +405.8% |
| Contains more Vitamin B2Vitamin B2 | +425.8% |
| Contains more Vitamin B3Vitamin B3 | +62.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +142.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3µg | 46.2µg | 79% |
| Polyunsaturated fat | 0.019g | 6.785g | 45% |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Cholesterol | 0mg | 69mg | 23% |
| Calcium | 39mg | 255mg | 22% |
| Sodium | 2mg | 511mg | 22% |
| Vitamin B2 | 0.066mg | 0.347mg | 22% |
| Fats | 0.39g | 14.1g | 21% |
| Phosphorus | 62mg | 190mg | 18% |
| Vitamin B1 | 0.052mg | 0.263mg | 18% |
| Iron | 1.02mg | 2.31mg | 16% |
| Copper | 0.206mg | 0.062mg | 16% |
| Potassium | 656mg | 159mg | 15% |
| Carbs | 75.03g | 32.9g | 14% |
| Saturated fat | 0.032g | 2.866g | 13% |
| Protein | 2.45g | 7.9g | 11% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Monounsaturated fat | 0.036g | 3.521g | 9% |
| Vitamin B6 | 0.165mg | 0.056mg | 8% |
| Folate | 19µg | 46µg | 7% |
| Vitamin A | 0µg | 65µg | 7% |
| Magnesium | 43mg | 19mg | 6% |
| Vitamin B3 | 1.274mg | 2.073mg | 5% |
| Zinc | 0.29mg | 0.68mg | 4% |
| Vitamin B5 | 0.589mg | 0.485mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Calories | 282kcal | 291kcal | 0% |
| Vitamin C | 0.4mg | 0.4mg | 0% |
| Net carbs | 67.03g | 32.9g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Manganese | 0.262mg | 0.265mg | 0% |
| Tryptophan | 0.012mg | 0.099mg | 0% |
| Threonine | 0.043mg | 0.289mg | 0% |
| Isoleucine | 0.049mg | 0.362mg | 0% |
| Leucine | 0.084mg | 0.63mg | 0% |
| Lysine | 0.066mg | 0.384mg | 0% |
| Methionine | 0.022mg | 0.179mg | 0% |
| Phenylalanine | 0.05mg | 0.395mg | 0% |
| Valine | 0.071mg | 0.409mg | 0% |
| Histidine | 0.032mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +128.1% |
| Contains more ProteinProtein | +222.4% |
| Contains more FatsFats | +3515.4% |
| Contains more WaterWater | +104.6% |
| Contains more OtherOther | +93.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +9680.6% |
| Contains more Poly. FatPolyunsaturated fat | +35610.5% |
