Margarine vs. Dates — In-Depth Nutrition Comparison
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The main differences between Margarine and Dates
- Margarine is richer in Vitamin A RAE, Vitamin K, and Vitamin E , yet Dates are richer in Fiber, Copper, Potassium, Iron, Vitamin B6, and Magnesium.
- Daily need coverage for Vitamin A RAE from Margarine is 91% higher.
- Margarine contains 475 times more Saturated Fat than Dates . Margarine contains 15.189g of Saturated Fat, while Dates contain 0.032g.
Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt 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
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Calcium
+1200%
Contains
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Iron
+1600%
Contains
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Magnesium
+1333.3%
Contains
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Phosphorus
+1140%
Contains
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Potassium
+3544.4%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
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Selenium
+∞%
Equal in Sodium - 2
Contains
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Calcium
+1200%
Contains
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Iron
+1600%
Contains
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Magnesium
+1333.3%
Contains
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Phosphorus
+1140%
Contains
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Potassium
+3544.4%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
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Selenium
+∞%
Equal in Sodium - 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.
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Contains
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Vitamin A
+35670%
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Vitamin E
+17900%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+3344.4%
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Vitamin C
+100%
Contains
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Vitamin B1
+420%
Contains
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Vitamin B2
+78.4%
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Vitamin B3
+5439.1%
Contains
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Vitamin B6
+1733.3%
Contains
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Folate
+1800%
Contains
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Vitamin A
+35670%
Contains
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Vitamin E
+17900%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+3344.4%
Contains
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Vitamin C
+100%
Contains
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Vitamin B1
+420%
Contains
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Vitamin B2
+78.4%
Contains
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Vitamin B3
+5439.1%
Contains
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Vitamin B6
+1733.3%
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Folate
+1800%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+20594.9%
Contains
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Other
+19.4%
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Protein
+1431.3%
Contains
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Carbs
+10618.6%
Contains
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Water
+24.3%
Contains
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Fats
+20594.9%
Contains
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Other
+19.4%
Contains
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Protein
+1431.3%
Contains
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Carbs
+10618.6%
Contains
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Water
+24.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+107891.7%
Contains
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Polyunsaturated fat
+127805.3%
Contains
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Saturated Fat
-99.8%
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Monounsaturated Fat
+107891.7%
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Polyunsaturated fat
+127805.3%
Contains
less
Saturated Fat
-99.8%
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 Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.7g | 67.03g |
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| Protein | 0.16g | 2.45g |
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| Fats | 80.71g | 0.39g |
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| Carbs | 0.7g | 75.03g |
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| Calories | 717kcal | 282kcal |
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| Fructose | 19.56g |
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| Sugar | 0g | 63.35g |
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| Fiber | 0g | 8g |
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| Calcium | 3mg | 39mg |
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| Iron | 0.06mg | 1.02mg |
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| Magnesium | 3mg | 43mg |
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| Phosphorus | 5mg | 62mg |
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| Potassium | 18mg | 656mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 0mg | 0.29mg |
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| Copper | 0mg | 0.206mg |
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| Manganese | 0.262mg |
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| Selenium | 0µg | 3µg |
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| Vitamin A | 3577IU | 10IU |
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| Vitamin A RAE | 819µg | 0µg |
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| Vitamin E | 9mg | 0.05mg |
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| Vitamin C | 0.2mg | 0.4mg |
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| Vitamin B1 | 0.01mg | 0.052mg |
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| Vitamin B2 | 0.037mg | 0.066mg |
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| Vitamin B3 | 0.023mg | 1.274mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.009mg | 0.165mg |
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| Folate | 1µg | 19µg |
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| Vitamin B12 | 0.1µg | 0µg |
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| Vitamin K | 93µg | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Trans Fat | 14.89g | 0g |
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| Saturated Fat | 15.189g | 0.032g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 38.877g | 0.036g |
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| Polyunsaturated fat | 24.302g | 0.019g |
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| Omega-6 - Linoleic acid | 21.522g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
55%
12%
Minerals Daily Need Coverage Score
1%
29%
Comparison summary
Which food is lower in Sugar?
Margarine is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Margarine is lower in glycemic index (difference - 42)
Which food is cheaper?
Margarine is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 15.157g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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.