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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
26%
12%
Minerals Daily Need Coverage Score
45%
29%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 62.89g)
Which food is cheaper?
Oatmeal is cheaper (difference - $2)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.194g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
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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.