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  6. Dough vs. Dates

Dough vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between Dough and Dates ?

  • Dough is richer in Vitamin B1, Selenium, Iron, Vitamin B2, Folate, Vitamin B3, and Manganese, while Dates are higher in Fiber, and Potassium.
  • Dough's daily need coverage for Vitamin B1 is 55% higher.
  • Dates have 301 times less Sodium than Dough. Dough has 602mg of Sodium, while Dates have 2mg.

We used Bread, french or vienna (includes sourdough) and Dates, deglet noor types in this comparison.

Infographic

Dough vs Dates infographic
Infographic link

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.
Dough
Dough
6
:
4
Dates
Dates
Contains more Calcium +33.3%
Contains more Iron +283.3%
Contains more Phosphorus +69.4%
Contains more Zinc +258.6%
Contains more Manganese +120.2%
Contains more Selenium +853.3%
Contains more Magnesium +34.4%
Contains more Potassium +460.7%
Contains less Sodium -99.7%
Contains more Copper +35.5%
Dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 147% 23% 45% 11% 79% 29% 51% 76% 156%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +33.3%
Contains more Iron +283.3%
Contains more Phosphorus +69.4%
Contains more Zinc +258.6%
Contains more Manganese +120.2%
Contains more Selenium +853.3%
Contains more Magnesium +34.4%
Contains more Potassium +460.7%
Contains less Sodium -99.7%
Contains more Copper +35.5%

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.
Dough
Dough
5
:
5
Dates
Dates
Contains more Vitamin E +320%
Contains more Vitamin B1 +1265.4%
Contains more Vitamin B2 +547%
Contains more Vitamin B3 +278.1%
Contains more Folate +547.4%
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +29.5%
Contains more Vitamin B6 +54.2%
Contains more Vitamin K +285.7%
Dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 178% 99% 91% 28% 25% 93% 0% 2%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin E +320%
Contains more Vitamin B1 +1265.4%
Contains more Vitamin B2 +547%
Contains more Vitamin B3 +278.1%
Contains more Folate +547.4%
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +29.5%
Contains more Vitamin B6 +54.2%
Contains more Vitamin K +285.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dough
Dough
4
:
1
Dates
Dates
Contains more Protein +338.8%
Contains more Fats +520.5%
Contains more Water +60.7%
Contains more Other +21.9%
Contains more Carbs +44.6%
Dough
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +338.8%
Contains more Fats +520.5%
Contains more Water +60.7%
Contains more Other +21.9%
Contains more Carbs +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dough
Dough
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +905.6%
Contains more Polyunsaturated fat +4400%
Contains less Saturated Fat -94%
Dough
30% 21% 49%
Saturated Fat: 0.529 g
Monounsaturated Fat: 0.362 g
Polyunsaturated fat: 0.855 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +905.6%
Contains more Polyunsaturated fat +4400%
Contains less Saturated Fat -94%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dough
Dough
2
:
3
Dates
Dates
Contains more Starch +∞%
Contains more Maltose +2983.3%
Contains more Sucrose +∞%
Contains more Glucose +4867.5%
Contains more Fructose +3735.3%
Dough
91% 8%
Starch: 44.23 g
Sucrose: 0 g
Glucose: 0.4 g
Fructose: 0.51 g
Lactose: 0 g
Maltose: 3.7 g
Galactose: 0 g
Dates
38% 31% 31%
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
Contains more Starch +∞%
Contains more Maltose +2983.3%
Contains more Sucrose +∞%
Contains more Glucose +4867.5%
Contains more Fructose +3735.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dough Dates Opinion
Net carbs 49.68g 67.03g Dates
Protein 10.75g 2.45g Dough
Fats 2.42g 0.39g Dough
Carbs 51.88g 75.03g Dates
Calories 272kcal 282kcal Dates
Starch 44.23g Dough
Fructose 0.51g 19.56g Dates
Sugar 4.62g 63.35g Dough
Fiber 2.2g 8g Dates
Calcium 52mg 39mg Dough
Iron 3.91mg 1.02mg Dough
Magnesium 32mg 43mg Dates
Phosphorus 105mg 62mg Dough
Potassium 117mg 656mg Dates
Sodium 602mg 2mg Dates
Zinc 1.04mg 0.29mg Dough
Copper 0.152mg 0.206mg Dates
Manganese 0.577mg 0.262mg Dough
Selenium 28.6µg 3µg Dough
Vitamin A 1IU 10IU Dates
Vitamin E 0.21mg 0.05mg Dough
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.71mg 0.052mg Dough
Vitamin B2 0.427mg 0.066mg Dough
Vitamin B3 4.817mg 1.274mg Dough
Vitamin B5 0.455mg 0.589mg Dates
Vitamin B6 0.107mg 0.165mg Dates
Folate 123µg 19µg Dough
Vitamin K 0.7µg 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Trans Fat 0.005g 0g Dates
Saturated Fat 0.529g 0.032g Dates
Monounsaturated Fat 0.362g 0.036g Dough
Polyunsaturated fat 0.855g 0.019g Dough
Omega-6 - Linoleic acid 0.788g Dough
Omega-6 - Gamma-linoleic acid 0.001g 0g Dough
Omega-3 - ALA 0.063g Dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dough Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Dough
12%
Dates
Minerals Daily Need Coverage Score
63%
Dough
29%
Dates

Comparison summary

Which food is lower in Sugar?
Dough
Dough is lower in Sugar (difference - 58.73g)
Which food is cheaper?
Dough
Dough is cheaper (difference - $2)
Which food is richer in minerals?
Dough
Dough is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.497g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.