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Dulce de Leche vs. Dates — In-Depth Nutrition Comparison

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Important differences between dulce de Leche and dates

  • Dulce de Leche has more vitamin B2, calcium, phosphorus, choline, and vitamin B12; however, dates have more fiber, copper, vitamin B6, and manganese.
  • Dates' daily need coverage for fiber is 32% more.
  • Dates are lower in saturated fat.

The food varieties used in the comparison are Dulce de Leche and Dates, deglet noor.

Infographic

Dulce de Leche 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Dates
7
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%
Contains more CalciumCalcium +543.6%
Contains more ZincZinc +172.4%
Contains more PhosphorusPhosphorus +211.3%
Contains more MagnesiumMagnesium +95.5%
Contains more PotassiumPotassium +87.4%
Contains more IronIron +500%
Contains more CopperCopper +5050%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +13000%
Contains more SeleniumSelenium +11.1%

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.
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Dates
5
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%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +513.6%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1314.3%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B3Vitamin B3 +506.7%
Contains more Vitamin B6Vitamin B6 +931.3%
Contains more Vitamin KVitamin K +107.7%
Contains more FolateFolate +72.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Dates
1
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 ProteinProtein +179.2%
Contains more FatsFats +1784.6%
Contains more WaterWater +39.8%
Contains more CarbsCarbs +35.6%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +5852.8%
Contains more Poly. FatPolyunsaturated fat +1873.7%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Dates
3
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 SucroseSucrose +75.2%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +1068.8%
Contains more FructoseFructose +6012.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dulce de Leche Dates DV% diff.
Fiber 0g 8g 32%
Vitamin B2 0.405mg 0.066mg 26%
Fructose 0.32g 19.56g 24%
Copper 0.004mg 0.206mg 22%
Calcium 251mg 39mg 21%
Saturated fat 4.534g 0.032g 20%
Phosphorus 193mg 62mg 19%
Choline 89.1mg 6.3mg 15%
Vitamin B12 0.31µg 0µg 13%
Manganese 0.002mg 0.262mg 11%
Vitamin B6 0.016mg 0.165mg 11%
Iron 0.17mg 1.02mg 11%
Fats 7.35g 0.39g 11%
Cholesterol 29mg 0mg 10%
Potassium 350mg 656mg 9%
Protein 6.84g 2.45g 9%
Vitamin A 74µg 0µg 8%
Carbs 55.35g 75.03g 7%
Vitamin B3 0.21mg 1.274mg 7%
Sodium 129mg 2mg 6%
Magnesium 22mg 43mg 5%
Zinc 0.79mg 0.29mg 5%
Monounsaturated fat 2.143g 0.036g 5%
Vitamin B5 0.835mg 0.589mg 5%
Vitamin B1 0.016mg 0.052mg 3%
Folate 11µg 19µg 2%
Polyunsaturated fat 0.375g 0.019g 2%
Calories 315kcal 282kcal 2%
Vitamin C 2.6mg 0.4mg 2%
Selenium 2.7µg 3µg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.2mg 0.05mg 1%
Vitamin D 6IU 0IU 1%
Vitamin K 1.3µg 2.7µg 1%
Net carbs 55.35g 67.03g N/A
Sugar 49.74g 63.35g N/A
Trans fat 0.364g 0g 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 0.004g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
23%
Dulce de Leche
12%
Dates
Minerals Daily Need Coverage Score
27%
Dulce de Leche
29%
Dates

Comparison summary

Which food is lower in Sugar?
Dulce de Leche
Dulce de Leche is lower in Sugar (difference - 13.61g)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 127mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.502g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (42)
Which food is richer in minerals?
?
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.
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.