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Halva vs. Dates — In-Depth Nutrition Comparison

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The main differences between halva and dates

  • Halva is richer than dates in copper, phosphorus, iron, magnesium, zinc, vitamin B1, manganese, selenium, and vitamin B6.
  • Daily need coverage for copper for halva is 111% higher.
  • Halva contains 129 times more saturated fat than dates. Halva contains 4.127g of saturated fat, while dates contain 0.032g.
  • Dates have a lower glycemic index than halva.

Food types used in this article are Candies, halavah, plain and Dates, deglet noor.

Infographic

Halva 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.
Halva
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 156% 9.9% 17% 170% 401% 118% 260% 25% 114% 63%
Dates
3
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 MagnesiumMagnesium +407%
Contains more IronIron +344.1%
Contains more CopperCopper +483.5%
Contains more ZincZinc +1389.7%
Contains more PhosphorusPhosphorus +879%
Contains more ManganeseManganese +233.2%
Contains more SeleniumSelenium +283.3%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +250.8%
Contains less SodiumSodium -99%

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.
Halva
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 0.33% 0% 0% 0% 106% 20% 54% 10% 80% 5% 0% 49% 0%
Dates
5
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 B1Vitamin B1 +715.4%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +124.2%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.1%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B5Vitamin B5 +238.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halva
3
12% 22% 60% 4% 2%
Protein: 12.49 g
Fats: 21.52 g
Carbs: 60.49 g
Water: 3.67 g
Other: 1.83 g
Dates
2
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 +409.8%
Contains more FatsFats +5417.9%
Contains more OtherOther +14.4%
Contains more CarbsCarbs +24%
Contains more WaterWater +459.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halva
2
20% 39% 41%
Saturated fat: Sat. Fat 4.127 g
Monounsaturated fat: Mono. Fat 8.194 g
Polyunsaturated fat: Poly. Fat 8.481 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 +22661.1%
Contains more Poly. FatPolyunsaturated fat +44536.8%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halva Dates DV% diff.
Copper 1.202mg 0.206mg 111%
Phosphorus 607mg 62mg 78%
Polyunsaturated fat 8.481g 0.019g 56%
Iron 4.53mg 1.02mg 44%
Magnesium 218mg 43mg 42%
Zinc 4.32mg 0.29mg 37%
Fats 21.52g 0.39g 33%
Vitamin B1 0.424mg 0.052mg 31%
Manganese 0.873mg 0.262mg 27%
Fructose 19.56g 24%
Protein 12.49g 2.45g 20%
Monounsaturated fat 8.194g 0.036g 20%
Saturated fat 4.127g 0.032g 19%
Selenium 11.5µg 3µg 15%
Vitamin B6 0.348mg 0.165mg 14%
Fiber 4.5g 8g 14%
Potassium 187mg 656mg 14%
Folate 65µg 19µg 12%
Vitamin B3 2.856mg 1.274mg 10%
Calories 469kcal 282kcal 9%
Vitamin B5 0.174mg 0.589mg 8%
Sodium 195mg 2mg 8%
Carbs 60.49g 75.03g 5%
Vitamin B2 0.088mg 0.066mg 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin K 2.7µg 2%
Calcium 33mg 39mg 1%
Choline 6.3mg 1%
Vitamin C 0.1mg 0.4mg 0%
Net carbs 55.99g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halva 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
25%
Halva
12%
Dates
Minerals Daily Need Coverage Score
133%
Halva
29%
Dates

Comparison summary

Which food is richer in minerals?
Halva
Halva is relatively richer in minerals
Which food is lower in Sugar?
Halva
Halva is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 193mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.095g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 13)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
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. Halva - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167996/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.