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Peanut vs. Dates — In-Depth Nutrition Comparison

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The main differences between peanuts and dates

  • Peanuts are richer than dates in copper, manganese, vitamin B3, folate, vitamin E, vitamin B1, phosphorus, iron, and magnesium.
  • Daily need coverage for copper for peanuts is 104% higher.
  • Peanuts contain 196 times more saturated fat than dates. Peanuts contain 6.279g of saturated fat, while dates contain 0.032g.
  • Peanuts have a lower glycemic index than dates.

Food types used in this article are Peanuts, all types, raw and Dates, deglet noor.

Infographic

Peanut vs Dates infographic
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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.
Peanut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Dates
1
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 +290.7%
Contains more CalciumCalcium +135.9%
Contains more IronIron +349%
Contains more CopperCopper +455.3%
Contains more ZincZinc +1027.6%
Contains more PhosphorusPhosphorus +506.5%
Contains more ManganeseManganese +638.2%
Contains more SeleniumSelenium +140%
Contains less SodiumSodium -88.9%
~equal in Potassium ~656mg

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.
Peanut
8
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Dates
2
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 EVitamin E +16560%
Contains more Vitamin B1Vitamin B1 +1130.8%
Contains more Vitamin B2Vitamin B2 +104.5%
Contains more Vitamin B3Vitamin B3 +847.1%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more FolateFolate +1163.2%
Contains more CholineCholine +733.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +953.1%
Contains more FatsFats +12525.6%
Contains more OtherOther +45.6%
Contains more CarbsCarbs +365.2%
Contains more WaterWater +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +67750%
Contains more Poly. FatPolyunsaturated fat +81784.2%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Dates DV% diff.
Copper 1.144mg 0.206mg 104%
Polyunsaturated fat 15.558g 0.019g 104%
Fats 49.24g 0.39g 75%
Manganese 1.934mg 0.262mg 73%
Vitamin B3 12.066mg 1.274mg 67%
Monounsaturated fat 24.426g 0.036g 61%
Vitamin E 8.33mg 0.05mg 55%
Folate 240µg 19µg 55%
Vitamin B1 0.64mg 0.052mg 49%
Protein 25.8g 2.45g 47%
Phosphorus 376mg 62mg 45%
Iron 4.58mg 1.02mg 45%
Magnesium 168mg 43mg 30%
Saturated fat 6.279g 0.032g 28%
Zinc 3.27mg 0.29mg 27%
Vitamin B5 1.767mg 0.589mg 24%
Fructose 19.56g 24%
Carbs 16.13g 75.03g 20%
Vitamin B6 0.348mg 0.165mg 14%
Calories 567kcal 282kcal 14%
Selenium 7.2µg 3µg 8%
Choline 52.5mg 6.3mg 8%
Calcium 92mg 39mg 5%
Vitamin B2 0.135mg 0.066mg 5%
Vitamin K 0µg 2.7µg 2%
Fiber 8.5g 8g 2%
Potassium 705mg 656mg 1%
Sodium 18mg 2mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 7.63g 67.03g N/A
Sugar 4.72g 63.35g N/A
Tryptophan 0.25mg 0.012mg 0%
Threonine 0.883mg 0.043mg 0%
Isoleucine 0.907mg 0.049mg 0%
Leucine 1.672mg 0.084mg 0%
Lysine 0.926mg 0.066mg 0%
Methionine 0.317mg 0.022mg 0%
Phenylalanine 1.377mg 0.05mg 0%
Valine 1.082mg 0.071mg 0%
Histidine 0.652mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
75%
Peanut
12%
Dates
Minerals Daily Need Coverage Score
131%
Peanut
29%
Dates

Comparison summary

Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 58.63g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 6.247g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.