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  6. Pasta vs. Dates

Pasta vs. Dates — In-Depth Nutrition Comparison

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Differences between Pasta and Dates

  • Pasta has more Vitamin B1, Folate, Vitamin B2, and Vitamin B12, while Dates has more Potassium, Copper, Vitamin B6, Vitamin B5, and Magnesium.
  • Dates ' daily need coverage for Potassium is 19% higher.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Dates, deglet noor.

Infographic

Pasta 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.
Pasta
Pasta
3
:
7
Dates
Dates
Contains more Iron +11.8%
Contains more Zinc +93.1%
Contains more Calcium +550%
Contains more Magnesium +138.9%
Contains more Potassium +2633.3%
Contains less Sodium -66.7%
Contains more Copper +121.5%
Contains more Manganese +17%
Equal in Phosphorus - 62
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +11.8%
Contains more Zinc +93.1%
Contains more Calcium +550%
Contains more Magnesium +138.9%
Contains more Potassium +2633.3%
Contains less Sodium -66.7%
Contains more Copper +121.5%
Contains more Manganese +17%
Equal in Phosphorus - 62

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.
Pasta
Pasta
5
:
7
Dates
Dates
Contains more Vitamin A +100%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +127.3%
Contains more Folate +236.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +28.4%
Contains more Vitamin B5 +221.9%
Contains more Vitamin B6 +385.3%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +100%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +127.3%
Contains more Folate +236.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +28.4%
Contains more Vitamin B5 +221.9%
Contains more Vitamin B6 +385.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Dates
Dates
Contains more Protein +110.2%
Contains more Fats +169.2%
Contains more Water +234%
Contains more Carbs +201%
Contains more Other +416.1%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Dates
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 Protein +110.2%
Contains more Fats +169.2%
Contains more Water +234%
Contains more Carbs +201%
Contains more Other +416.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +2157.9%
Contains less Saturated Fat -78.7%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +244.4%
Contains more Polyunsaturated fat +2157.9%
Contains less Saturated Fat -78.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Dates Opinion
Net carbs 24.93g 67.03g Dates
Protein 5.15g 2.45g Pasta
Fats 1.05g 0.39g Pasta
Carbs 24.93g 75.03g Dates
Calories 131kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Pasta
Fiber 8g Dates
Calcium 6mg 39mg Dates
Iron 1.14mg 1.02mg Pasta
Magnesium 18mg 43mg Dates
Phosphorus 63mg 62mg Pasta
Potassium 24mg 656mg Dates
Sodium 6mg 2mg Dates
Zinc 0.56mg 0.29mg Pasta
Copper 0.093mg 0.206mg Dates
Manganese 0.224mg 0.262mg Dates
Selenium 3µg Dates
Vitamin A 20IU 10IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.05mg Dates
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.209mg 0.052mg Pasta
Vitamin B2 0.15mg 0.066mg Pasta
Vitamin B3 0.992mg 1.274mg Dates
Vitamin B5 0.183mg 0.589mg Dates
Vitamin B6 0.034mg 0.165mg Dates
Folate 64µg 19µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 2.7µg Dates
Tryptophan 0.065mg 0.012mg Pasta
Threonine 0.134mg 0.043mg Pasta
Isoleucine 0.197mg 0.049mg Pasta
Leucine 0.348mg 0.084mg Pasta
Lysine 0.097mg 0.066mg Pasta
Methionine 0.079mg 0.022mg Pasta
Phenylalanine 0.247mg 0.05mg Pasta
Valine 0.217mg 0.071mg Pasta
Histidine 0.103mg 0.032mg Pasta
Cholesterol 33mg 0mg Dates
Saturated Fat 0.15g 0.032g Dates
Monounsaturated Fat 0.124g 0.036g Pasta
Polyunsaturated fat 0.429g 0.019g Pasta

Which food is preferable for your diet?

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

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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
16%
Pasta
12%
Dates
Minerals Daily Need Coverage Score
16%
Pasta
29%
Dates

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 7)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is richer in minerals?
?
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.
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.