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Dates vs. Yeast — In-Depth Nutrition Comparison

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Important differences between dates and yeast

  • Dates have less vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, phosphorus, fiber, zinc, and copper.
  • Yeast's daily need coverage for vitamin B1 is 911% more.

The food varieties used in the comparison are Dates, deglet noor and Leavening agents, yeast, baker's, active dry.

Infographic

Dates vs Yeast 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.
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Yeast
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
Contains more CalciumCalcium +30%
Contains less SodiumSodium -96.1%
Contains more MagnesiumMagnesium +25.6%
Contains more PotassiumPotassium +45.6%
Contains more IronIron +112.7%
Contains more CopperCopper +111.7%
Contains more ZincZinc +2637.9%
Contains more PhosphorusPhosphorus +927.4%
Contains more ManganeseManganese +19.1%
Contains more SeleniumSelenium +163.3%

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.
Dates
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Yeast
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +575%
Contains more Vitamin B1Vitamin B1 +21034.6%
Contains more Vitamin B2Vitamin B2 +5960.6%
Contains more Vitamin B3Vitamin B3 +3055.4%
Contains more Vitamin B5Vitamin B5 +2192%
Contains more Vitamin B6Vitamin B6 +809.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12215.8%
Contains more CholineCholine +407.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Yeast
3
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 g
Contains more CarbsCarbs +82%
Contains more WaterWater +304.1%
Contains more ProteinProtein +1550.6%
Contains more FatsFats +1851.3%
Contains more OtherOther +253.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +11.8%
Contains more Mono. FatMonounsaturated fat +11869.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Yeast
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Yeast DV% diff.
Vitamin B1 0.052mg 10.99mg 912%
Folate 19µg 2340µg 580%
Vitamin B2 0.066mg 4mg 303%
Vitamin B5 0.589mg 13.5mg 258%
Vitamin B3 1.274mg 40.2mg 243%
Vitamin B6 0.165mg 1.5mg 103%
Phosphorus 62mg 637mg 82%
Fiber 8g 26.9g 76%
Protein 2.45g 40.44g 76%
Zinc 0.29mg 7.94mg 70%
Copper 0.206mg 0.436mg 26%
Fructose 19.56g 24%
Iron 1.02mg 2.17mg 14%
Fats 0.39g 7.61g 11%
Monounsaturated fat 0.036g 4.309g 11%
Carbs 75.03g 41.22g 11%
Potassium 656mg 955mg 9%
Selenium 3µg 7.9µg 9%
Choline 6.3mg 32mg 5%
Saturated fat 0.032g 1.001g 4%
Vitamin B12 0µg 0.07µg 3%
Magnesium 43mg 54mg 3%
Vitamin K 2.7µg 0.4µg 2%
Calories 282kcal 325kcal 2%
Sodium 2mg 51mg 2%
Manganese 0.262mg 0.312mg 2%
Calcium 39mg 30mg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 67.03g 14.32g N/A
Sugar 63.35g 0g N/A
Vitamin E 0.05mg 0mg 0%
Polyunsaturated fat 0.019g 0.017g 0%
Tryptophan 0.012mg 0.54mg 0%
Threonine 0.043mg 1.99mg 0%
Isoleucine 0.049mg 1.89mg 0%
Leucine 0.084mg 2.92mg 0%
Lysine 0.066mg 3.28mg 0%
Methionine 0.022mg 0.59mg 0%
Phenylalanine 0.05mg 1.75mg 0%
Valine 0.071mg 2.31mg 0%
Histidine 0.032mg 0.91mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Yeast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Dates
566%
Yeast
Minerals Daily Need Coverage Score
29%
Dates
94%
Yeast

Comparison summary

Which food is lower in Sugar?
Yeast
Yeast is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 42)
Which food is cheaper?
Yeast
Yeast is cheaper (difference - $0.2)
Which food is richer in minerals?
Yeast
Yeast is relatively richer in minerals
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.969g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.