Dates vs. Flour — In-Depth Nutrition Comparison
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How are dates and flour different?
- Dates are richer in fiber, potassium, and vitamin B6, while flour is higher in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, and manganese.
- Flour covers your daily need for vitamin B1, 61% more than dates.
- Dates contain 6 times more potassium than flour. Dates contain 656mg of potassium, while flour contains 107mg.
- Flour has a higher glycemic index (72) than dates (42).
Dates, deglet noor and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.
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.
| Contains more MagnesiumMagnesium | +95.5% |
| Contains more CalciumCalcium | +160% |
| Contains more PotassiumPotassium | +513.1% |
| Contains more CopperCopper | +43.1% |
| Contains more IronIron | +354.9% |
| Contains more ZincZinc | +141.4% |
| Contains more PhosphorusPhosphorus | +74.2% |
| Contains more ManganeseManganese | +160.3% |
| Contains more SeleniumSelenium | +1030% |
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 | +34.5% |
| Contains more Vitamin B6Vitamin B6 | +275% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more Vitamin EVitamin E | +20% |
| Contains more Vitamin B1Vitamin B1 | +1409.6% |
| Contains more Vitamin B2Vitamin B2 | +648.5% |
| Contains more Vitamin B3Vitamin B3 | +363.4% |
| Contains more FolateFolate | +863.2% |
| Contains more CholineCholine | +65.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.052mg | 0.785mg | 61% |
| Selenium | 3µg | 33.9µg | 56% |
| Iron | 1.02mg | 4.64mg | 45% |
| Folate | 19µg | 183µg | 41% |
| Vitamin B2 | 0.066mg | 0.494mg | 33% |
| Vitamin B3 | 1.274mg | 5.904mg | 29% |
| Fructose | 19.56g | 24% | |
| Fiber | 8g | 2.7g | 21% |
| Manganese | 0.262mg | 0.682mg | 18% |
| Potassium | 656mg | 107mg | 16% |
| Protein | 2.45g | 10.33g | 16% |
| Vitamin B6 | 0.165mg | 0.044mg | 9% |
| Copper | 0.206mg | 0.144mg | 7% |
| Phosphorus | 62mg | 108mg | 7% |
| Magnesium | 43mg | 22mg | 5% |
| Calories | 282kcal | 364kcal | 4% |
| Zinc | 0.29mg | 0.7mg | 4% |
| Polyunsaturated fat | 0.019g | 0.413g | 3% |
| Vitamin B5 | 0.589mg | 0.438mg | 3% |
| Calcium | 39mg | 15mg | 2% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Fats | 0.39g | 0.98g | 1% |
| Choline | 6.3mg | 10.4mg | 1% |
| Saturated fat | 0.032g | 0.155g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Carbs | 75.03g | 76.31g | 0% |
| Net carbs | 67.03g | 73.61g | N/A |
| Sugar | 63.35g | 0.27g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0.06mg | 0% |
| Monounsaturated fat | 0.036g | 0.087g | 0% |
| Tryptophan | 0.012mg | 0.127mg | 0% |
| Threonine | 0.043mg | 0.281mg | 0% |
| Isoleucine | 0.049mg | 0.357mg | 0% |
| Leucine | 0.084mg | 0.71mg | 0% |
| Lysine | 0.066mg | 0.228mg | 0% |
| Methionine | 0.022mg | 0.183mg | 0% |
| Phenylalanine | 0.05mg | 0.52mg | 0% |
| Valine | 0.071mg | 0.415mg | 0% |
| Histidine | 0.032mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +72.2% |
| Contains more OtherOther | +247.8% |
| Contains more ProteinProtein | +321.6% |
| Contains more FatsFats | +151.3% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +141.7% |
| Contains more Poly. FatPolyunsaturated fat | +2073.7% |
