Oats vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between oats and dates
- Oats are higher than dates in manganese, phosphorus, vitamin B1, copper, iron, zinc, magnesium, vitamin B5, fiber, and folate.
- Oats cover your daily manganese needs 202% more than dates.
- Oats contain 15 times more vitamin B1 than dates. While oats contain 0.763mg of vitamin B1, dates contain only 0.052mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Oats 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 | +311.6% |
| Contains more CalciumCalcium | +38.5% |
| Contains more IronIron | +362.7% |
| Contains more CopperCopper | +203.9% |
| Contains more ZincZinc | +1269% |
| Contains more PhosphorusPhosphorus | +743.5% |
| Contains more ManganeseManganese | +1776.3% |
| Contains more PotassiumPotassium | +52.9% |
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 B1Vitamin B1 | +1367.3% |
| Contains more Vitamin B2Vitamin B2 | +110.6% |
| Contains more Vitamin B5Vitamin B5 | +129% |
| Contains more FolateFolate | +194.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +32.6% |
| Contains more Vitamin B6Vitamin B6 | +38.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.262mg | 202% |
| Phosphorus | 523mg | 62mg | 66% |
| Vitamin B1 | 0.763mg | 0.052mg | 59% |
| Copper | 0.626mg | 0.206mg | 47% |
| Iron | 4.72mg | 1.02mg | 46% |
| Zinc | 3.97mg | 0.29mg | 33% |
| Magnesium | 177mg | 43mg | 32% |
| Protein | 16.89g | 2.45g | 29% |
| Fructose | 19.56g | 24% | |
| Polyunsaturated fat | 2.535g | 0.019g | 17% |
| Vitamin B5 | 1.349mg | 0.589mg | 15% |
| Fats | 6.9g | 0.39g | 10% |
| Fiber | 10.6g | 8g | 10% |
| Folate | 56µg | 19µg | 9% |
| Potassium | 429mg | 656mg | 7% |
| Vitamin B2 | 0.139mg | 0.066mg | 6% |
| Calories | 389kcal | 282kcal | 5% |
| Saturated fat | 1.217g | 0.032g | 5% |
| Monounsaturated fat | 2.178g | 0.036g | 5% |
| Selenium | 3µg | 5% | |
| Vitamin B6 | 0.119mg | 0.165mg | 4% |
| Carbs | 66.27g | 75.03g | 3% |
| Calcium | 54mg | 39mg | 2% |
| Vitamin B3 | 0.961mg | 1.274mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 55.67g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.234mg | 0.012mg | 0% |
| Threonine | 0.575mg | 0.043mg | 0% |
| Isoleucine | 0.694mg | 0.049mg | 0% |
| Leucine | 1.284mg | 0.084mg | 0% |
| Lysine | 0.701mg | 0.066mg | 0% |
| Methionine | 0.312mg | 0.022mg | 0% |
| Phenylalanine | 0.895mg | 0.05mg | 0% |
| Valine | 0.937mg | 0.071mg | 0% |
| Histidine | 0.405mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +589.4% |
| Contains more FatsFats | +1669.2% |
| Contains more CarbsCarbs | +13.2% |
| Contains more WaterWater | +149.8% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5950% |
| Contains more Poly. FatPolyunsaturated fat | +13242.1% |
| Contains less Sat. FatSaturated fat | -97.4% |
