Dates vs. Yogurt — In-Depth Nutrition Comparison
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Summary of differences between dates and yogurt
- Dates have more fiber, copper, potassium, iron, manganese, and vitamin B6; however, yogurt is higher in vitamin B12, vitamin B2, selenium, and phosphorus.
- Dates cover your daily need for fiber, 32% more than yogurt.
- Dates have 29 times more manganese than yogurt. While dates have 0.262mg of manganese, yogurt has only 0.009mg.
- The glycemic index of dates is higher.
These are the specific foods used in this comparison Dates, deglet noor and Yogurt, Greek, plain, nonfat.
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 | +290.9% |
| Contains more PotassiumPotassium | +365.2% |
| Contains more IronIron | +1357.1% |
| Contains more CopperCopper | +1111.8% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +2811.1% |
| Contains more CalciumCalcium | +182.1% |
| Contains more ZincZinc | +79.3% |
| Contains more PhosphorusPhosphorus | +117.7% |
| Contains more SeleniumSelenium | +223.3% |
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 EVitamin E | +400% |
| Contains more Vitamin B1Vitamin B1 | +126.1% |
| Contains more Vitamin B3Vitamin B3 | +512.5% |
| Contains more Vitamin B5Vitamin B5 | +77.9% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +171.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +321.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +139.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 0g | 32% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Fructose | 19.56g | 0g | 24% |
| Carbs | 75.03g | 3.6g | 24% |
| Copper | 0.206mg | 0.017mg | 21% |
| Vitamin B2 | 0.066mg | 0.278mg | 16% |
| Protein | 2.45g | 10.19g | 15% |
| Potassium | 656mg | 141mg | 15% |
| Iron | 1.02mg | 0.07mg | 12% |
| Selenium | 3µg | 9.7µg | 12% |
| Calories | 282kcal | 59kcal | 11% |
| Manganese | 0.262mg | 0.009mg | 11% |
| Phosphorus | 62mg | 135mg | 10% |
| Vitamin B6 | 0.165mg | 0.063mg | 8% |
| Magnesium | 43mg | 11mg | 8% |
| Vitamin B3 | 1.274mg | 0.208mg | 7% |
| Calcium | 39mg | 110mg | 7% |
| Vitamin B5 | 0.589mg | 0.331mg | 5% |
| Folate | 19µg | 7µg | 3% |
| Zinc | 0.29mg | 0.52mg | 2% |
| Vitamin B1 | 0.052mg | 0.023mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Choline | 6.3mg | 15.1mg | 2% |
| Sodium | 2mg | 36mg | 1% |
| Fats | 0.39g | 0.39g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 3.6g | N/A |
| Sugar | 63.35g | 3.24g | N/A |
| Vitamin E | 0.05mg | 0.01mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.032g | 0.117g | 0% |
| Monounsaturated fat | 0.036g | 0.053g | 0% |
| Polyunsaturated fat | 0.019g | 0.012g | 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1984.2% |
| Contains more OtherOther | +122.2% |
| Contains more ProteinProtein | +315.9% |
| Contains more WaterWater | +314.5% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72.6% |
| Contains more Poly. FatPolyunsaturated fat | +58.3% |
| Contains more Mono. FatMonounsaturated fat | +47.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
