Nuts, almonds, dry roasted, without salt added vs. Dates — In-Depth Nutrition Comparison
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Significant differences between nuts, almonds, dry roasted, without salt added and dates
- The amount of vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, iron, zinc, and calcium in nuts, almonds, dry roasted, without salt added is higher than in dates.
- Nuts, almonds, dry roasted, without salt added covers your daily vitamin E needs 159% more than dates.
- Dates have 128 times less saturated fat than nuts, almonds, dry roasted, without salt added. Nuts, almonds, dry roasted, without salt added has 4.092g of saturated fat, while dates have 0.032g.
Specific food types used in this comparison are Nuts, almonds, dry roasted, without salt added 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 MagnesiumMagnesium | +548.8% |
| Contains more CalciumCalcium | +587.2% |
| Contains more IronIron | +265.7% |
| Contains more CopperCopper | +433.5% |
| Contains more ZincZinc | +1041.4% |
| Contains more PhosphorusPhosphorus | +659.7% |
| Contains more ManganeseManganese | +751.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +50% |
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 EVitamin E | +47700% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +1713.6% |
| Contains more Vitamin B3Vitamin B3 | +185.5% |
| Contains more FolateFolate | +189.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +83.5% |
| Contains more Vitamin B6Vitamin B6 | +21.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 23.9mg | 0.05mg | 159% |
| Copper | 1.099mg | 0.206mg | 99% |
| Vitamin B2 | 1.197mg | 0.066mg | 87% |
| Manganese | 2.232mg | 0.262mg | 86% |
| Polyunsaturated fat | 12.955g | 0.019g | 86% |
| Monounsaturated fat | 33.076g | 0.036g | 83% |
| Fats | 52.54g | 0.39g | 80% |
| Phosphorus | 471mg | 62mg | 58% |
| Magnesium | 279mg | 43mg | 56% |
| Protein | 20.96g | 2.45g | 37% |
| Iron | 3.73mg | 1.02mg | 34% |
| Zinc | 3.31mg | 0.29mg | 27% |
| Fructose | 0.01g | 19.56g | 24% |
| Calcium | 268mg | 39mg | 23% |
| Carbs | 21.01g | 75.03g | 18% |
| Saturated fat | 4.092g | 0.032g | 18% |
| Calories | 598kcal | 282kcal | 16% |
| Vitamin B3 | 3.637mg | 1.274mg | 15% |
| Fiber | 10.9g | 8g | 12% |
| Folate | 55µg | 19µg | 9% |
| Choline | 52.1mg | 6.3mg | 8% |
| Vitamin B5 | 0.321mg | 0.589mg | 5% |
| Potassium | 713mg | 656mg | 2% |
| Selenium | 2µg | 3µg | 2% |
| Vitamin B1 | 0.077mg | 0.052mg | 2% |
| Vitamin B6 | 0.136mg | 0.165mg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Protein per 100 calories | 3.5g | 0.87g | N/A |
| Calories per 10 g protein | 285kcal | 1151kcal | N/A |
| Weight per 100 calories | 17g | 35g | N/A |
| Unsaturated / Saturated Fat ratio | 11 | 1.7 | N/A |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 10.11g | 67.03g | N/A |
| Sugar | 4.86g | 63.35g | N/A |
| Starch | 0.73g | 0% | |
| Sodium | 3mg | 2mg | 0% |
| Trans fat | 0.007g | 0g | N/A |
| Tryptophan | 0.209mg | 0.012mg | 0% |
| Threonine | 0.595mg | 0.043mg | 0% |
| Isoleucine | 0.745mg | 0.049mg | 0% |
| Leucine | 1.461mg | 0.084mg | 0% |
| Lysine | 0.563mg | 0.066mg | 0% |
| Methionine | 0.155mg | 0.022mg | 0% |
| Phenylalanine | 1.122mg | 0.05mg | 0% |
| Valine | 0.848mg | 0.071mg | 0% |
| Histidine | 0.534mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 12.945g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
52.54 g
Carbs:
21.01 g
Water:
2.41 g
Other:
3.08 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +755.5% |
| Contains more FatsFats | +13371.8% |
| Contains more OtherOther | +92.5% |
| Contains more CarbsCarbs | +257.1% |
| Contains more WaterWater | +751.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.092 g
Monounsaturated fat:
Mono. Fat
33.076 g
Polyunsaturated fat:
Poly. Fat
12.955 g
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 | +91777.8% |
| Contains more Poly. FatPolyunsaturated fat | +68084.2% |
| Contains less Sat. FatSaturated fat | -99.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.73 g
Sucrose:
4.75 g
Glucose:
0.01 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
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 | +401.9% |
| Contains more GlucoseGlucose | +198600% |
| Contains more FructoseFructose | +195500% |
| Contains more MaltoseMaltose | +33.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g