Fruitcake vs. Dates — In-Depth Nutrition Comparison
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What are the differences between fruitcake and dates?
- Fruitcake is higher in iron and vitamin E, yet dates are higher in copper, fiber, potassium, vitamin B6, vitamin B5, and magnesium.
- Dates' daily need coverage for copper is 17% more.
- Fruitcake has 51 times more sodium than dates. While fruitcake has 101mg of sodium, dates have only 2mg.
- The glycemic index of dates is lower.
We used Cake, fruitcake, commercially prepared and Dates, deglet noor types in this article.
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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 IronIron | +102.9% |
| Contains more MagnesiumMagnesium | +168.8% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +328.8% |
| Contains more CopperCopper | +312% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +19.1% |
| Contains more SeleniumSelenium | +50% |
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 | +25% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +41.3% |
| Contains more Vitamin B3Vitamin B3 | +61.1% |
| Contains more Vitamin B5Vitamin B5 | +160.6% |
| Contains more Vitamin B6Vitamin B6 | +258.7% |
| Contains more Vitamin KVitamin K | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Polyunsaturated fat | 3.323g | 0.019g | 22% |
| Fiber | 3.7g | 8g | 17% |
| Copper | 0.05mg | 0.206mg | 17% |
| Potassium | 153mg | 656mg | 15% |
| Fats | 9.1g | 0.39g | 13% |
| Iron | 2.07mg | 1.02mg | 13% |
| Monounsaturated fat | 4.2g | 0.036g | 10% |
| Vitamin B6 | 0.046mg | 0.165mg | 9% |
| Vitamin B5 | 0.226mg | 0.589mg | 7% |
| Magnesium | 16mg | 43mg | 6% |
| Vitamin E | 0.9mg | 0.05mg | 6% |
| Saturated fat | 1.048g | 0.032g | 5% |
| Sodium | 101mg | 2mg | 4% |
| Carbs | 61.6g | 75.03g | 4% |
| Vitamin B2 | 0.099mg | 0.066mg | 3% |
| Vitamin B3 | 0.791mg | 1.274mg | 3% |
| Selenium | 2µg | 3µg | 2% |
| Calories | 324kcal | 282kcal | 2% |
| Manganese | 0.22mg | 0.262mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Calcium | 33mg | 39mg | 1% |
| Phosphorus | 52mg | 62mg | 1% |
| Vitamin K | 1.5µg | 2.7µg | 1% |
| Protein | 2.9g | 2.45g | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin C | 0.5mg | 0.4mg | 0% |
| Net carbs | 57.9g | 67.03g | N/A |
| Sugar | 27.42g | 63.35g | N/A |
| Zinc | 0.27mg | 0.29mg | 0% |
| Vitamin B1 | 0.05mg | 0.052mg | 0% |
| Vitamin B12 | 0.01µg | 0µg | 0% |
| Folate | 20µg | 19µg | 0% |
| Choline | 8.9mg | 6.3mg | 0% |
| Tryptophan | 0.042mg | 0.012mg | 0% |
| Threonine | 0.102mg | 0.043mg | 0% |
| Isoleucine | 0.121mg | 0.049mg | 0% |
| Leucine | 0.206mg | 0.084mg | 0% |
| Lysine | 0.121mg | 0.066mg | 0% |
| Methionine | 0.059mg | 0.022mg | 0% |
| Phenylalanine | 0.14mg | 0.05mg | 0% |
| Valine | 0.144mg | 0.071mg | 0% |
| Histidine | 0.071mg | 0.032mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.4% |
| Contains more FatsFats | +2233.3% |
| Contains more WaterWater | +23.2% |
| Contains more CarbsCarbs | +21.8% |
| Contains more OtherOther | +45.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11566.7% |
| Contains more Poly. FatPolyunsaturated fat | +17389.5% |
| Contains less Sat. FatSaturated fat | -96.9% |
