Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oats vs. Dates — In-Depth Nutrition Comparison

Compare

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.

Infographic

Oats vs Dates infographic
Infographic link

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.
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Dates
2
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 +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%
~equal in Sodium ~2mg

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.
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Dates
2
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 +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
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +5950%
Contains more Poly. FatPolyunsaturated fat +13242.1%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Dates 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats 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
30%
Oats
12%
Dates
Minerals Daily Need Coverage Score
154%
Oats
29%
Dates

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.185g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.