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  6. Garlic vs. Dates

Garlic vs. Dates — In-Depth Nutrition Comparison

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Important differences between Garlic and Dates

  • Garlic has more Vitamin B6, Manganese, Vitamin C, Selenium, Calcium, Phosphorus, Vitamin B1, Copper, and Iron, however, Dates has more Fiber.
  • Garlic's daily need coverage for Vitamin B6 is 82% more.
  • Garlic has 78 times more Vitamin C than Dates . Garlic has 31.2mg of Vitamin C, while Dates have 0.4mg.

The food varieties used in the comparison are Garlic, raw and Dates, deglet noor.

Infographic

Garlic 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.
Garlic
Garlic
7
:
3
Dates
Dates
Contains more Calcium +364.1%
Contains more Iron +66.7%
Contains more Phosphorus +146.8%
Contains more Zinc +300%
Contains more Copper +45.1%
Contains more Manganese +538.2%
Contains more Selenium +373.3%
Contains more Magnesium +72%
Contains more Potassium +63.6%
Contains less Sodium -88.2%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +364.1%
Contains more Iron +66.7%
Contains more Phosphorus +146.8%
Contains more Zinc +300%
Contains more Copper +45.1%
Contains more Manganese +538.2%
Contains more Selenium +373.3%
Contains more Magnesium +72%
Contains more Potassium +63.6%
Contains less Sodium -88.2%

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.
Garlic
Garlic
6
:
4
Dates
Dates
Contains more Vitamin E +60%
Contains more Vitamin C +7700%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B6 +648.5%
Contains more Vitamin A +11.1%
Contains more Vitamin B3 +82%
Contains more Folate +533.3%
Contains more Vitamin K +58.8%
Equal in Vitamin B5 - 0.589
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +60%
Contains more Vitamin C +7700%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B6 +648.5%
Contains more Vitamin A +11.1%
Contains more Vitamin B3 +82%
Contains more Folate +533.3%
Contains more Vitamin K +58.8%
Equal in Vitamin B5 - 0.589

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
2
Dates
Dates
Contains more Protein +159.6%
Contains more Fats +28.2%
Contains more Water +185.3%
Contains more Carbs +127%
Equal in Other - 1.6
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +159.6%
Contains more Fats +28.2%
Contains more Water +185.3%
Contains more Carbs +127%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Dates
Dates
Contains more Polyunsaturated fat +1210.5%
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +227.3%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Polyunsaturated fat +1210.5%
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +227.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Dates Opinion
Net carbs 30.96g 67.03g Dates
Protein 6.36g 2.45g Garlic
Fats 0.5g 0.39g Garlic
Carbs 33.06g 75.03g Dates
Calories 149kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 1g 63.35g Garlic
Fiber 2.1g 8g Dates
Calcium 181mg 39mg Garlic
Iron 1.7mg 1.02mg Garlic
Magnesium 25mg 43mg Dates
Phosphorus 153mg 62mg Garlic
Potassium 401mg 656mg Dates
Sodium 17mg 2mg Dates
Zinc 1.16mg 0.29mg Garlic
Copper 0.299mg 0.206mg Garlic
Manganese 1.672mg 0.262mg Garlic
Selenium 14.2µg 3µg Garlic
Vitamin A 9IU 10IU Dates
Vitamin E 0.08mg 0.05mg Garlic
Vitamin C 31.2mg 0.4mg Garlic
Vitamin B1 0.2mg 0.052mg Garlic
Vitamin B2 0.11mg 0.066mg Garlic
Vitamin B3 0.7mg 1.274mg Dates
Vitamin B5 0.596mg 0.589mg Garlic
Vitamin B6 1.235mg 0.165mg Garlic
Folate 3µg 19µg Dates
Vitamin K 1.7µg 2.7µg Dates
Tryptophan 0.066mg 0.012mg Garlic
Threonine 0.157mg 0.043mg Garlic
Isoleucine 0.217mg 0.049mg Garlic
Leucine 0.308mg 0.084mg Garlic
Lysine 0.273mg 0.066mg Garlic
Methionine 0.076mg 0.022mg Garlic
Phenylalanine 0.183mg 0.05mg Garlic
Valine 0.291mg 0.071mg Garlic
Histidine 0.113mg 0.032mg Garlic
Saturated Fat 0.089g 0.032g Dates
Monounsaturated Fat 0.011g 0.036g Dates
Polyunsaturated fat 0.249g 0.019g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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%
Garlic
12%
Dates
Minerals Daily Need Coverage Score
67%
Garlic
29%
Dates

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 62.35g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 12)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.057g)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.