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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.

Infographic

Malt vs Dates 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.
Malt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Dates
6
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 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.
Malt
4
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% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Dates
7
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 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 +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
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 +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.
Malt Dates
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Malt Dates 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?

ok
ok
is better in case of low diet
Malt 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
13%
Malt
12%
Dates
Minerals Daily Need Coverage Score
17%
Malt
29%
Dates

Comparison summary

Which food is lower in Sugar?
Malt
Malt is lower in Sugar (difference - 56.67g)
Which food is cheaper?
Malt
Malt is cheaper (difference - $1)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.851g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 17)
Which food is richer in minerals?
?
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?
?
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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.