Dates vs. White bread — In-Depth Nutrition Comparison
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What are the main differences between dates and white bread?
- Dates are richer in fiber and potassium, while white bread is higher in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, and manganese.
- White bread's daily need coverage for vitamin B1 is 40% higher.
- White bread has 5 times less potassium than dates. Dates have 656mg of potassium, while white bread has 126mg.
- Dates are lower in sodium.
- White bread has a higher glycemic index (73) than dates (42).
We used Dates, deglet noor and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.
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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 | +87% |
| Contains more PotassiumPotassium | +420.6% |
| Contains more CopperCopper | +104% |
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +269.2% |
| Contains more IronIron | +253.9% |
| Contains more ZincZinc | +155.2% |
| Contains more PhosphorusPhosphorus | +58.1% |
| Contains more ManganeseManganese | +104.6% |
| Contains more SeleniumSelenium | +633.3% |
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 B6Vitamin B6 | +89.7% |
| Contains more Vitamin KVitamin K | +1250% |
| Contains more Vitamin EVitamin E | +340% |
| Contains more Vitamin B1Vitamin B1 | +925% |
| Contains more Vitamin B2Vitamin B2 | +268.2% |
| Contains more Vitamin B3Vitamin B3 | +275.2% |
| Contains more FolateFolate | +484.2% |
| Contains more CholineCholine | +131.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.052mg | 0.533mg | 40% |
| Selenium | 3µg | 22µg | 35% |
| Iron | 1.02mg | 3.61mg | 32% |
| Folate | 19µg | 111µg | 23% |
| Vitamin B3 | 1.274mg | 4.78mg | 22% |
| Fructose | 19.56g | 2.43g | 21% |
| Fiber | 8g | 2.7g | 21% |
| Sodium | 2mg | 490mg | 21% |
| Potassium | 656mg | 126mg | 16% |
| Starch | 37.17g | 15% | |
| Vitamin B2 | 0.066mg | 0.243mg | 14% |
| Protein | 2.45g | 8.85g | 13% |
| Copper | 0.206mg | 0.101mg | 12% |
| Manganese | 0.262mg | 0.536mg | 12% |
| Calcium | 39mg | 144mg | 11% |
| Polyunsaturated fat | 0.019g | 1.602g | 11% |
| Carbs | 75.03g | 49.42g | 9% |
| Vitamin B6 | 0.165mg | 0.087mg | 6% |
| Magnesium | 43mg | 23mg | 5% |
| Phosphorus | 62mg | 98mg | 5% |
| Fats | 0.39g | 3.33g | 5% |
| Zinc | 0.29mg | 0.74mg | 4% |
| Saturated fat | 0.032g | 0.698g | 3% |
| Choline | 6.3mg | 14.6mg | 2% |
| Vitamin K | 2.7µg | 0.2µg | 2% |
| Monounsaturated fat | 0.036g | 0.599g | 1% |
| Calories | 282kcal | 266kcal | 1% |
| Vitamin E | 0.05mg | 0.22mg | 1% |
| Vitamin B5 | 0.589mg | 0.536mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 46.72g | N/A |
| Sugar | 63.35g | 5.67g | N/A |
| Trans fat | 0g | 0.027g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more CarbsCarbs | +51.8% |
| Contains more ProteinProtein | +261.2% |
| Contains more FatsFats | +753.8% |
| Contains more WaterWater | +77.4% |
| Contains more OtherOther | +23.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +1563.9% |
| Contains more Poly. FatPolyunsaturated fat | +8331.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1165.6% |
| Contains more FructoseFructose | +704.9% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +1291.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
