Peanut vs. Dates — In-Depth Nutrition Comparison
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The main differences between Peanut and Dates
- Peanut is richer than Dates in Copper, Manganese, Vitamin B3, Folate, Vitamin E , Vitamin B1, Phosphorus, Iron, and Magnesium.
- Daily need coverage for Copper from Peanut is 104% higher.
- Peanut contains 196 times more Saturated Fat than Dates . Peanut contains 6.279g of Saturated Fat, while Dates contain 0.032g.
Food types used in this article are Peanuts, all types, raw and Dates, deglet noor.
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.
Contains
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Calcium
+135.9%
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Iron
+349%
Contains
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Magnesium
+290.7%
Contains
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Phosphorus
+506.5%
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Zinc
+1027.6%
Contains
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Copper
+455.3%
Contains
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Manganese
+638.2%
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Selenium
+140%
Contains
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Sodium
-88.9%
Equal in Potassium - 656
Contains
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Calcium
+135.9%
Contains
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Iron
+349%
Contains
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Magnesium
+290.7%
Contains
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Phosphorus
+506.5%
Contains
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Zinc
+1027.6%
Contains
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Copper
+455.3%
Contains
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Manganese
+638.2%
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Selenium
+140%
Contains
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Sodium
-88.9%
Equal in Potassium - 656
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
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Vitamin E
+16560%
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Vitamin B1
+1130.8%
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Vitamin B2
+104.5%
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Vitamin B3
+847.1%
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Vitamin B5
+200%
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Vitamin B6
+110.9%
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Folate
+1163.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+16560%
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Vitamin B1
+1130.8%
Contains
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Vitamin B2
+104.5%
Contains
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Vitamin B3
+847.1%
Contains
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Vitamin B5
+200%
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Vitamin B6
+110.9%
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Folate
+1163.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+953.1%
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Fats
+12525.6%
Contains
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Other
+45.6%
Contains
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Carbs
+365.2%
Contains
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Water
+215.8%
Contains
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Protein
+953.1%
Contains
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Fats
+12525.6%
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Other
+45.6%
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Carbs
+365.2%
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Water
+215.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+67750%
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Polyunsaturated fat
+81784.2%
Contains
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Saturated Fat
-99.5%
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Monounsaturated Fat
+67750%
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Polyunsaturated fat
+81784.2%
Contains
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Saturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.63g | 67.03g |
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| Protein | 25.8g | 2.45g |
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| Fats | 49.24g | 0.39g |
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| Carbs | 16.13g | 75.03g |
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| Calories | 567kcal | 282kcal |
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| Fructose | 19.56g |
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| Sugar | 4.72g | 63.35g |
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| Fiber | 8.5g | 8g |
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| Calcium | 92mg | 39mg |
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| Iron | 4.58mg | 1.02mg |
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| Magnesium | 168mg | 43mg |
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| Phosphorus | 376mg | 62mg |
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| Potassium | 705mg | 656mg |
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| Sodium | 18mg | 2mg |
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| Zinc | 3.27mg | 0.29mg |
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| Copper | 1.144mg | 0.206mg |
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| Manganese | 1.934mg | 0.262mg |
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| Selenium | 7.2µg | 3µg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin E | 8.33mg | 0.05mg |
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| Vitamin C | 0mg | 0.4mg |
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| Vitamin B1 | 0.64mg | 0.052mg |
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| Vitamin B2 | 0.135mg | 0.066mg |
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| Vitamin B3 | 12.066mg | 1.274mg |
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| Vitamin B5 | 1.767mg | 0.589mg |
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| Vitamin B6 | 0.348mg | 0.165mg |
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| Folate | 240µg | 19µg |
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| Vitamin K | 0µg | 2.7µg |
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| Tryptophan | 0.25mg | 0.012mg |
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| Threonine | 0.883mg | 0.043mg |
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| Isoleucine | 0.907mg | 0.049mg |
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| Leucine | 1.672mg | 0.084mg |
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| Lysine | 0.926mg | 0.066mg |
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| Methionine | 0.317mg | 0.022mg |
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| Phenylalanine | 1.377mg | 0.05mg |
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| Valine | 1.082mg | 0.071mg |
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| Histidine | 0.652mg | 0.032mg |
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| Saturated Fat | 6.279g | 0.032g |
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| Monounsaturated Fat | 24.426g | 0.036g |
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| Polyunsaturated fat | 15.558g | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
79%
12%
Minerals Daily Need Coverage Score
131%
29%
Comparison summary
Which food is lower in Sugar?
Peanut is lower in Sugar (difference - 58.63g)
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 6.247g)
Which food is cheaper?
Dates is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)