Malt vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between malt and dates
- Malt is higher in vitamin B12 and vitamin B2, yet dates are higher in fiber, copper, potassium, iron, vitamin B6, manganese, and magnesium.
- Dates cover your daily fiber needs 30% more than malt.
- The amount of saturated fat in dates is lower.
- The glycemic index of dates is lower.
Food varieties used in this article are Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Dates, deglet noor.
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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 CalciumCalcium | +151.3% |
| Contains more ZincZinc | +41.4% |
| Contains more PhosphorusPhosphorus | +46.8% |
| Contains more SeleniumSelenium | +80% |
| Contains more MagnesiumMagnesium | +186.7% |
| Contains more PotassiumPotassium | +281.4% |
| Contains more IronIron | +385.7% |
| Contains more CopperCopper | +456.8% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +227.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20% |
| Contains more Vitamin B2Vitamin B2 | +178.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin B3Vitamin B3 | +391.9% |
| Contains more Vitamin B5Vitamin B5 | +66.4% |
| Contains more Vitamin B6Vitamin B6 | +258.7% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +111.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.6% |
| Contains more FatsFats | +743.6% |
| Contains more WaterWater | +296.2% |
| Contains more CarbsCarbs | +569.9% |
| Contains more OtherOther | +100% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2197.2% |
| Contains more Poly. FatPolyunsaturated fat | +994.7% |
| Contains less Sat. FatSaturated fat | -98.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 0.5g | 8g | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 11.2g | 75.03g | 21% |
| Copper | 0.037mg | 0.206mg | 19% |
| Vitamin B12 | 0.42µg | 0µg | 18% |
| Potassium | 172mg | 656mg | 14% |
| Calories | 85kcal | 282kcal | 10% |
| Iron | 0.21mg | 1.02mg | 10% |
| Vitamin B6 | 0.046mg | 0.165mg | 9% |
| Vitamin B2 | 0.184mg | 0.066mg | 9% |
| Manganese | 0.08mg | 0.262mg | 8% |
| Saturated fat | 1.883g | 0.032g | 8% |
| Magnesium | 15mg | 43mg | 7% |
| Calcium | 98mg | 39mg | 6% |
| Vitamin B3 | 0.259mg | 1.274mg | 6% |
| Vitamin B5 | 0.354mg | 0.589mg | 5% |
| Fats | 3.29g | 0.39g | 4% |
| Phosphorus | 91mg | 62mg | 4% |
| Selenium | 5.4µg | 3µg | 4% |
| Cholesterol | 10mg | 0mg | 3% |
| Sodium | 60mg | 2mg | 3% |
| Vitamin A | 26µg | 0µg | 3% |
| Folate | 9µg | 19µg | 3% |
| Monounsaturated fat | 0.827g | 0.036g | 2% |
| Vitamin K | 0.3µg | 2.7µg | 2% |
| Protein | 3.37g | 2.45g | 2% |
| Caffeine | 3mg | 0mg | 1% |
| Polyunsaturated fat | 0.208g | 0.019g | 1% |
| Zinc | 0.41mg | 0.29mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0.1mg | 0.4mg | 0% |
| Net carbs | 10.7g | 67.03g | N/A |
| Sugar | 6.68g | 63.35g | N/A |
| Vitamin E | 0.06mg | 0.05mg | 0% |
| Vitamin B1 | 0.054mg | 0.052mg | 0% |
| Tryptophan | 0.074mg | 0.012mg | 0% |
| Threonine | 0.143mg | 0.043mg | 0% |
| Isoleucine | 0.165mg | 0.049mg | 0% |
| Leucine | 0.268mg | 0.084mg | 0% |
| Lysine | 0.142mg | 0.066mg | 0% |
| Methionine | 0.074mg | 0.022mg | 0% |
| Phenylalanine | 0.15mg | 0.05mg | 0% |
| Valine | 0.193mg | 0.071mg | 0% |
| Histidine | 0.077mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
12%
Minerals Daily Need Coverage Score
17%
29%
Comparison summary
Which food is lower in Sugar?
Malt is lower in Sugar (difference - 56.67g)
Which food is cheaper?
Malt is cheaper (difference - $1)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.851g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 17)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.