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Oatmeal vs. Dates — In-Depth Nutrition Comparison

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Significant differences between oatmeal and dates

  • Oatmeal has more iron, vitamin B1, manganese, vitamin B2, vitamin B3, vitamin B6, and vitamin A; however, dates are richer in fiber, potassium, and copper.
  • Oatmeal covers your daily iron needs 62% more than dates.
  • Dates have 43 times less vitamin A than oatmeal. Oatmeal has 433IU of vitamin A, while dates have 10IU.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of dates is 42.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Dates, deglet noor.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Dates
4
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 +105.1%
Contains more IronIron +484.3%
Contains more ZincZinc +113.8%
Contains more PhosphorusPhosphorus +24.2%
Contains more ManganeseManganese +113%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +65.4%
Contains more PotassiumPotassium +975.4%
Contains more CopperCopper +212.1%
Contains less SodiumSodium -95.9%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Dates
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 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 +40%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +225.8%
Contains more Vitamin B3Vitamin B3 +137.4%
Contains more Vitamin B6Vitamin B6 +75.8%
Contains more FolateFolate +131.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +85.8%
Contains more Vitamin KVitamin K +575%
Contains more CholineCholine +34%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Dates
3
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 FatsFats +248.7%
Contains more WaterWater +309.3%
Contains more CarbsCarbs +542.9%
Contains more OtherOther +180.7%
~equal in Protein ~2.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +986.1%
Contains more Poly. FatPolyunsaturated fat +2142.1%
Contains less Sat. FatSaturated fat -85.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +8120.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Dates DV% diff.
Iron 5.96mg 1.02mg 62%
Fiber 1.7g 8g 25%
Fructose 0g 19.56g 24%
Carbs 11.67g 75.03g 21%
Potassium 61mg 656mg 18%
Vitamin B1 0.26mg 0.052mg 17%
Copper 0.066mg 0.206mg 16%
Vitamin A 130µg 0µg 14%
Manganese 0.558mg 0.262mg 13%
Calories 68kcal 282kcal 11%
Vitamin B3 3.025mg 1.274mg 11%
Vitamin B2 0.215mg 0.066mg 11%
Vitamin B6 0.29mg 0.165mg 10%
Folate 44µg 19µg 6%
Vitamin B5 0.317mg 0.589mg 5%
Magnesium 26mg 43mg 4%
Calcium 80mg 39mg 4%
Starch 10.37g 4%
Selenium 5µg 3µg 4%
Polyunsaturated fat 0.426g 0.019g 3%
Zinc 0.62mg 0.29mg 3%
Sodium 49mg 2mg 2%
Vitamin K 0.4µg 2.7µg 2%
Phosphorus 77mg 62mg 2%
Saturated fat 0.226g 0.032g 1%
Fats 1.36g 0.39g 1%
Monounsaturated fat 0.391g 0.036g 1%
Protein 2.37g 2.45g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 9.97g 67.03g N/A
Sugar 0.46g 63.35g N/A
Vitamin E 0.07mg 0.05mg 0%
Trans fat 0.003g 0g N/A
Choline 4.7mg 6.3mg 0%
Tryptophan 0.04mg 0.012mg 0%
Threonine 0.083mg 0.043mg 0%
Isoleucine 0.105mg 0.049mg 0%
Leucine 0.2mg 0.084mg 0%
Lysine 0.135mg 0.066mg 0%
Methionine 0.04mg 0.022mg 0%
Phenylalanine 0.13mg 0.05mg 0%
Valine 0.151mg 0.071mg 0%
Histidine 0.057mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Oatmeal
12%
Dates
Minerals Daily Need Coverage Score
45%
Oatmeal
29%
Dates

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 62.89g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.194g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 37)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.