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Feta vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between feta and dates?

  • Feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, zinc, and selenium, while dates are higher in fiber.
  • Feta's daily need coverage for saturated fat is 75% higher.
  • Dates are lower in cholesterol.
  • Dates have a higher glycemic index (42) than feta (27).

We used Cheese, feta and Dates, deglet noor types in this comparison.

Infographic

Feta 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.
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +1164.1%
Contains more ZincZinc +893.1%
Contains more PhosphorusPhosphorus +443.5%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +126.3%
Contains more PotassiumPotassium +958.1%
Contains more IronIron +56.9%
Contains more CopperCopper +543.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +835.7%

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.
Feta
10
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +196.2%
Contains more Vitamin B2Vitamin B2 +1178.8%
Contains more Vitamin B5Vitamin B5 +64.2%
Contains more Vitamin B6Vitamin B6 +157%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +68.4%
Contains more CholineCholine +144.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin KVitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +480%
Contains more FatsFats +5356.4%
Contains more WaterWater +169%
Contains more OtherOther +225%
Contains more CarbsCarbs +1734.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +12741.7%
Contains more Poly. FatPolyunsaturated fat +3010.5%
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.
Feta Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Feta Dates DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.032g 68%
Vitamin B2 0.844mg 0.066mg 60%
Calcium 493mg 39mg 45%
Sodium 917mg 2mg 40%
Phosphorus 337mg 62mg 39%
Fiber 0g 8g 32%
Fats 21.28g 0.39g 32%
Cholesterol 89mg 0mg 30%
Fructose 19.56g 24%
Carbs 4.09g 75.03g 24%
Protein 14.21g 2.45g 24%
Zinc 2.88mg 0.29mg 24%
Selenium 15µg 3µg 22%
Vitamin B6 0.424mg 0.165mg 20%
Copper 0.032mg 0.206mg 19%
Potassium 62mg 656mg 17%
Vitamin A 125µg 0µg 14%
Monounsaturated fat 4.623g 0.036g 11%
Manganese 0.028mg 0.262mg 10%
Vitamin B1 0.154mg 0.052mg 9%
Vitamin B5 0.967mg 0.589mg 8%
Magnesium 19mg 43mg 6%
Iron 0.65mg 1.02mg 5%
Polyunsaturated fat 0.591g 0.019g 4%
Folate 32µg 19µg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin B3 0.991mg 1.274mg 2%
Choline 15.4mg 6.3mg 2%
Vitamin K 1.8µg 2.7µg 1%
Vitamin E 0.18mg 0.05mg 1%
Calories 264kcal 282kcal 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 4.09g 67.03g N/A
Sugar 4.09g 63.35g N/A
Tryptophan 0.2mg 0.012mg 0%
Threonine 0.637mg 0.043mg 0%
Isoleucine 0.803mg 0.049mg 0%
Leucine 1.395mg 0.084mg 0%
Lysine 1.219mg 0.066mg 0%
Methionine 0.368mg 0.022mg 0%
Phenylalanine 0.675mg 0.05mg 0%
Valine 1.065mg 0.071mg 0%
Histidine 0.397mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
12%
Dates
Minerals Daily Need Coverage Score
63%
Feta
29%
Dates

Comparison summary

Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 59.26g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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 - 915mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 14.914g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.5)
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.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.