Dates vs. White chocolate — In-Depth Nutrition Comparison
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The main differences between dates and white chocolate
- Dates are richer in fiber, copper, manganese, potassium, and iron, yet white chocolate is richer in vitamin B12, vitamin B2, phosphorus, and calcium.
- Daily need coverage for saturated fat for white chocolate is 97% higher.
- Dates contain 40 times more fiber than white chocolate. Dates contain 8g of fiber, while white chocolate contains 0.2g.
- Dates contain less saturated fat.
Food types used in this article are Dates, deglet noor and Candies, white chocolate.
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 | +258.3% |
| Contains more PotassiumPotassium | +129.4% |
| Contains more IronIron | +325% |
| Contains more CopperCopper | +243.3% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +3175% |
| Contains more CalciumCalcium | +410.3% |
| Contains more ZincZinc | +155.2% |
| Contains more PhosphorusPhosphorus | +183.9% |
| Contains more SeleniumSelenium | +50% |
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 B3Vitamin B3 | +71% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
| Contains more FolateFolate | +171.4% |
| Contains more Vitamin CVitamin C | +25% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1820% |
| Contains more Vitamin B1Vitamin B1 | +21.2% |
| Contains more Vitamin B2Vitamin B2 | +327.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +237% |
| Contains more CholineCholine | +368.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.032g | 19.412g | 88% |
| Fats | 0.39g | 32.09g | 49% |
| Fiber | 8g | 0.2g | 31% |
| Fructose | 19.56g | 24% | |
| Monounsaturated fat | 0.036g | 9.097g | 23% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Vitamin B2 | 0.066mg | 0.282mg | 17% |
| Phosphorus | 62mg | 176mg | 16% |
| Calcium | 39mg | 199mg | 16% |
| Copper | 0.206mg | 0.06mg | 16% |
| Calories | 282kcal | 539kcal | 13% |
| Manganese | 0.262mg | 0.008mg | 11% |
| Potassium | 656mg | 286mg | 11% |
| Iron | 1.02mg | 0.24mg | 10% |
| Vitamin B6 | 0.165mg | 0.056mg | 8% |
| Magnesium | 43mg | 12mg | 7% |
| Polyunsaturated fat | 0.019g | 1.013g | 7% |
| Protein | 2.45g | 5.87g | 7% |
| Cholesterol | 0mg | 21mg | 7% |
| Vitamin E | 0.05mg | 0.96mg | 6% |
| Carbs | 75.03g | 59.24g | 5% |
| Vitamin K | 2.7µg | 9.1µg | 5% |
| Zinc | 0.29mg | 0.74mg | 4% |
| Sodium | 2mg | 90mg | 4% |
| Choline | 6.3mg | 29.5mg | 4% |
| Folate | 19µg | 7µg | 3% |
| Selenium | 3µg | 4.5µg | 3% |
| Vitamin B3 | 1.274mg | 0.745mg | 3% |
| Vitamin B1 | 0.052mg | 0.063mg | 1% |
| Vitamin A | 0µg | 9µg | 1% |
| Vitamin C | 0.4mg | 0.5mg | 0% |
| Net carbs | 67.03g | 59.04g | N/A |
| Sugar | 63.35g | 59g | N/A |
| Vitamin B5 | 0.589mg | 0.608mg | 0% |
| 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% |
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:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
| Contains more CarbsCarbs | +26.7% |
| Contains more WaterWater | +1479.2% |
| Contains more ProteinProtein | +139.6% |
| Contains more FatsFats | +8128.2% |
~equal in
Other
~1.5g
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
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +25169.4% |
| Contains more Poly. FatPolyunsaturated fat | +5231.6% |
