Groat vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between groat and dates
- Groat is higher than dates in copper, manganese, magnesium, phosphorus, vitamin B3, vitamin B2, zinc, iron, vitamin B5, and selenium.
- Groat covers your daily copper needs 99% more than dates.
- Groat contains 8 times more zinc than dates. While groat contains 2.4mg of zinc, dates contain only 0.29mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Buckwheat and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +437.2% |
| Contains more IronIron | +115.7% |
| Contains more CopperCopper | +434% |
| Contains more ZincZinc | +727.6% |
| Contains more PhosphorusPhosphorus | +459.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +396.2% |
| Contains more SeleniumSelenium | +176.7% |
| Contains more CalciumCalcium | +116.7% |
| Contains more PotassiumPotassium | +42.6% |
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 B1Vitamin B1 | +94.2% |
| Contains more Vitamin B2Vitamin B2 | +543.9% |
| Contains more Vitamin B3Vitamin B3 | +451% |
| Contains more Vitamin B5Vitamin B5 | +109.3% |
| Contains more Vitamin B6Vitamin B6 | +27.3% |
| Contains more FolateFolate | +57.9% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.206mg | 99% |
| Magnesium | 231mg | 43mg | 45% |
| Manganese | 1.3mg | 0.262mg | 45% |
| Phosphorus | 347mg | 62mg | 41% |
| Vitamin B3 | 7.02mg | 1.274mg | 36% |
| Vitamin B2 | 0.425mg | 0.066mg | 28% |
| Fructose | 19.56g | 24% | |
| Protein | 13.25g | 2.45g | 22% |
| Zinc | 2.4mg | 0.29mg | 19% |
| Iron | 2.2mg | 1.02mg | 15% |
| Vitamin B5 | 1.233mg | 0.589mg | 13% |
| Selenium | 8.3µg | 3µg | 10% |
| Fiber | 10g | 8g | 8% |
| Polyunsaturated fat | 1.039g | 0.019g | 7% |
| Potassium | 460mg | 656mg | 6% |
| Fats | 3.4g | 0.39g | 5% |
| Vitamin B1 | 0.101mg | 0.052mg | 4% |
| Calories | 343kcal | 282kcal | 3% |
| Monounsaturated fat | 1.04g | 0.036g | 3% |
| Saturated fat | 0.741g | 0.032g | 3% |
| Folate | 30µg | 19µg | 3% |
| Vitamin B6 | 0.21mg | 0.165mg | 3% |
| Calcium | 18mg | 39mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Carbs | 71.5g | 75.03g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 61.5g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.192mg | 0.012mg | 0% |
| Threonine | 0.506mg | 0.043mg | 0% |
| Isoleucine | 0.498mg | 0.049mg | 0% |
| Leucine | 0.832mg | 0.084mg | 0% |
| Lysine | 0.672mg | 0.066mg | 0% |
| Methionine | 0.172mg | 0.022mg | 0% |
| Phenylalanine | 0.52mg | 0.05mg | 0% |
| Valine | 0.678mg | 0.071mg | 0% |
| Histidine | 0.309mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +440.8% |
| Contains more FatsFats | +771.8% |
| Contains more OtherOther | +31.3% |
| Contains more WaterWater | +110.6% |
~equal in
Carbs
~75.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2788.9% |
| Contains more Poly. FatPolyunsaturated fat | +5368.4% |
| Contains less Sat. FatSaturated fat | -95.7% |
