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  6. Olive vs. Dates

Olive vs. Dates — In-Depth Nutrition Comparison

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Significant differences between olive and dates

  • Olive has more iron, fats, and vitamin E; however, dates are richer in carbs, fiber, potassium, vitamin B6, vitamin B5, and manganese.
  • Olive covers your daily sodium needs 32% more than dates.
  • Dates have 33 times less vitamin E than olive. Olive has 1.65mg of vitamin E, while dates have 0.05mg.
  • Dates contain less sodium.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Dates, deglet noor.

Infographic

Olive vs Dates infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Dates
Dates
7
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 +125.6%
Contains more IronIron +223.5%
Contains more CopperCopper +21.8%
Contains more MagnesiumMagnesium +975%
Contains more PotassiumPotassium +8100%
Contains more ZincZinc +31.8%
Contains more PhosphorusPhosphorus +1966.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1210%
Contains more SeleniumSelenium +233.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Olive
Olive
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin B1Vitamin B1 +1633.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3343.2%
Contains more Vitamin B5Vitamin B5 +3826.7%
Contains more Vitamin B6Vitamin B6 +1733.3%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Dates DV% diff.
Sodium 735mg 2mg 32%
Iron 3.3mg 1.02mg 29%
Fructose 19.56g 24%
Carbs 6.26g 75.03g 23%
Monounsaturated fat 7.888g 0.036g 20%
Potassium 8mg 656mg 19%
Fiber 3.2g 8g 19%
Fats 10.68g 0.39g 16%
Vitamin B6 0.009mg 0.165mg 12%
Vitamin E 1.65mg 0.05mg 11%
Manganese 0.02mg 0.262mg 11%
Vitamin B5 0.015mg 0.589mg 11%
Magnesium 4mg 43mg 9%
Calories 115kcal 282kcal 8%
Phosphorus 3mg 62mg 8%
Vitamin B3 0.037mg 1.274mg 8%
Saturated fat 1.415g 0.032g 6%
Polyunsaturated fat 0.911g 0.019g 6%
Calcium 88mg 39mg 5%
Copper 0.251mg 0.206mg 5%
Vitamin B2 0mg 0.066mg 5%
Folate 0µg 19µg 5%
Selenium 0.9µg 3µg 4%
Vitamin B1 0.003mg 0.052mg 4%
Protein 0.84g 2.45g 3%
Vitamin A 20µg 0µg 2%
Vitamin C 0.9mg 0.4mg 1%
Zinc 0.22mg 0.29mg 1%
Vitamin K 1.4µg 2.7µg 1%
Choline 10.3mg 6.3mg 1%
Weight per 100 calories 87g 35g N/A
Unsaturated / Saturated Fat ratio 6.2 1.7 N/A
Net carbs 3.06g 67.03g N/A
Sugar 0g 63.35g N/A
Tryptophan 0.012mg 0%
Threonine 0.026mg 0.043mg 0%
Isoleucine 0.031mg 0.049mg 0%
Leucine 0.05mg 0.084mg 0%
Lysine 0.032mg 0.066mg 0%
Methionine 0.012mg 0.022mg 0%
Phenylalanine 0.029mg 0.05mg 0%
Valine 0.038mg 0.071mg 0%
Histidine 0.023mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Dates
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 FatsFats +2638.5%
Contains more WaterWater +289.6%
Contains more ProteinProtein +191.7%
Contains more CarbsCarbs +1098.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Dates
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 +21811.1%
Contains more Poly. FatPolyunsaturated fat +4694.7%
Contains less Sat. FatSaturated fat -97.7%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.