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Mustard vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between mustard and dates

  • Mustard has more selenium, vitamin B1, iron, and manganese; however, dates are higher in fiber, potassium, copper, vitamin B6, and vitamin B5.
  • Mustard covers your daily need for selenium, 55% more than dates.
  • Mustard has 552 times more sodium than dates. While mustard has 1104mg of sodium, dates have only 2mg.

These are the specific foods used in this comparison Mustard, prepared, yellow and Dates, deglet noor.

Infographic

Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +11.6%
Contains more CalciumCalcium +61.5%
Contains more IronIron +57.8%
Contains more ZincZinc +120.7%
Contains more PhosphorusPhosphorus +74.2%
Contains more ManganeseManganese +61.1%
Contains more SeleniumSelenium +1016.7%
Contains more PotassiumPotassium +331.6%
Contains more CopperCopper +178.4%
Contains less SodiumSodium -99.8%

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.
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Dates
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 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 +620%
Contains more Vitamin B1Vitamin B1 +240.4%
Contains more CholineCholine +255.6%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +131.9%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Dates
1
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 +52.7%
Contains more FatsFats +756.4%
Contains more WaterWater +307.8%
Contains more OtherOther +110.6%
Contains more CarbsCarbs +1187%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +5961.1%
Contains more Poly. FatPolyunsaturated fat +3973.7%
Contains less Sat. FatSaturated fat -85%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +11252.4%
Contains more GlucoseGlucose +4127.7%
Contains more FructoseFructose +8404.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Dates DV% diff.
Selenium 33.5µg 3µg 55%
Sodium 1104mg 2mg 48%
Fructose 0.23g 19.56g 24%
Carbs 5.83g 75.03g 23%
Fiber 4g 8g 16%
Copper 0.074mg 0.206mg 15%
Potassium 152mg 656mg 15%
Calories 60kcal 282kcal 11%
Vitamin B1 0.177mg 0.052mg 10%
Vitamin B6 0.07mg 0.165mg 7%
Manganese 0.422mg 0.262mg 7%
Iron 1.61mg 1.02mg 7%
Vitamin B5 0.254mg 0.589mg 7%
Phosphorus 108mg 62mg 7%
Monounsaturated fat 2.182g 0.036g 5%
Polyunsaturated fat 0.774g 0.019g 5%
Fats 3.34g 0.39g 5%
Vitamin B3 0.565mg 1.274mg 4%
Choline 22.4mg 6.3mg 3%
Zinc 0.64mg 0.29mg 3%
Protein 3.74g 2.45g 3%
Folate 7µg 19µg 3%
Vitamin E 0.36mg 0.05mg 2%
Calcium 63mg 39mg 2%
Vitamin A 5µg 0µg 1%
Magnesium 48mg 43mg 1%
Vitamin K 1.4µg 2.7µg 1%
Saturated fat 0.214g 0.032g 1%
Vitamin C 0.3mg 0.4mg 0%
Net carbs 1.83g 67.03g N/A
Sugar 0.92g 63.35g N/A
Starch 0.64g 0%
Vitamin B2 0.07mg 0.066mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.167mg 0.043mg 0%
Isoleucine 0.146mg 0.049mg 0%
Leucine 0.292mg 0.084mg 0%
Lysine 0.264mg 0.066mg 0%
Methionine 0.076mg 0.022mg 0%
Phenylalanine 0.161mg 0.05mg 0%
Valine 0.189mg 0.071mg 0%
Histidine 0.119mg 0.032mg 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
12%
Dates
Minerals Daily Need Coverage Score
60%
Mustard
29%
Dates

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 62.43g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1102mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.182g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.1)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.