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Edam vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between edam and dates

  • Edam is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium, yet dates are higher in fiber.
  • Edam covers your daily saturated fat needs 88% more than dates.
  • The amount of cholesterol in dates is lower.
  • The glycemic index of edam is lower.

Food varieties used in this article are Cheese, edam and Dates, deglet noor.

Infographic

Edam vs Dates 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.
Edam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Dates
6
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 +1774.4%
Contains more ZincZinc +1193.1%
Contains more PhosphorusPhosphorus +764.5%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +248.9%
Contains more IronIron +131.8%
Contains more CopperCopper +472.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2281.8%

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.
Edam
6
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 0% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Dates
7
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +489.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +1453.7%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +117.1%
Contains more Vitamin KVitamin K +17.4%
Contains more FolateFolate +18.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
4
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +920%
Contains more FatsFats +7028.2%
Contains more WaterWater +102.4%
Contains more OtherOther +163.8%
Contains more CarbsCarbs +5146.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +22469.4%
Contains more Poly. FatPolyunsaturated fat +3400%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edam Dates DV% diff.
Saturated fat 17.572g 0.032g 80%
Calcium 731mg 39mg 69%
Phosphorus 536mg 62mg 68%
Vitamin B12 1.54µg 0µg 64%
Protein 24.99g 2.45g 45%
Fats 27.8g 0.39g 42%
Sodium 812mg 2mg 35%
Fiber 0g 8g 32%
Zinc 3.75mg 0.29mg 31%
Cholesterol 89mg 0mg 30%
Vitamin A 243µg 0µg 27%
Carbs 1.43g 75.03g 25%
Vitamin B2 0.389mg 0.066mg 25%
Fructose 19.56g 24%
Selenium 14.5µg 3µg 21%
Monounsaturated fat 8.125g 0.036g 20%
Copper 0.036mg 0.206mg 19%
Potassium 188mg 656mg 14%
Manganese 0.011mg 0.262mg 11%
Vitamin B3 0.082mg 1.274mg 7%
Iron 0.44mg 1.02mg 7%
Vitamin B6 0.076mg 0.165mg 7%
Vitamin B5 0.281mg 0.589mg 6%
Polyunsaturated fat 0.665g 0.019g 4%
Calories 357kcal 282kcal 4%
Vitamin D 20IU 0IU 3%
Magnesium 30mg 43mg 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 6.3mg 2%
Vitamin B1 0.037mg 0.052mg 1%
Vitamin E 0.24mg 0.05mg 1%
Folate 16µg 19µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 1.43g 67.03g N/A
Sugar 1.43g 63.35g N/A
Vitamin K 2.3µg 2.7µg 0%
Tryptophan 0.352mg 0.012mg 0%
Threonine 0.932mg 0.043mg 0%
Isoleucine 1.308mg 0.049mg 0%
Leucine 2.57mg 0.084mg 0%
Lysine 2.66mg 0.066mg 0%
Methionine 0.721mg 0.022mg 0%
Phenylalanine 1.434mg 0.05mg 0%
Valine 1.81mg 0.071mg 0%
Histidine 1.034mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam Dates
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
34%
Edam
12%
Dates
Minerals Daily Need Coverage Score
80%
Edam
29%
Dates

Comparison summary

Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 61.92g)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 810mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 17.54g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.6)
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.