Porridge vs. Dates — In-Depth Nutrition Comparison
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Significant differences between porridge and dates
- Porridge has more iron; however, dates are richer in fiber, potassium, copper, vitamin B6, manganese, vitamin B5, magnesium, and phosphorus.
- Porridge covers your daily iron needs 34% more than dates.
- Dates have 2 times less calcium than porridge. Porridge has 87mg of calcium, while dates have 39mg.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of dates is 42.
Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Dates, deglet noor.
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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 more CalciumCalcium | +123.1% |
| Contains more IronIron | +266.7% |
| Contains more MagnesiumMagnesium | +760% |
| Contains more PotassiumPotassium | +4000% |
| Contains more CopperCopper | +415% |
| Contains more ZincZinc | +123.1% |
| Contains more PhosphorusPhosphorus | +313.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B2Vitamin B2 | +164% |
| Contains more Vitamin B3Vitamin B3 | +145% |
| Contains more Vitamin B5Vitamin B5 | +729.6% |
| Contains more Vitamin B6Vitamin B6 | +1169.2% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +58.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +326.7% |
| Contains more ProteinProtein | +70.1% |
| Contains more FatsFats | +85.7% |
| Contains more CarbsCarbs | +613.2% |
| Contains more OtherOther | +627.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +500% |
| Contains more Mono. FatMonounsaturated fat | +28.6% |
~equal in
Saturated fat
~0.032g
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 price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 3.74mg | 1.02mg | 34% |
| Fiber | 0.5g | 8g | 30% |
| Fructose | 19.56g | 24% | |
| Carbs | 10.52g | 75.03g | 22% |
| Potassium | 16mg | 656mg | 19% |
| Copper | 0.04mg | 0.206mg | 18% |
| Vitamin B6 | 0.013mg | 0.165mg | 12% |
| Calories | 50kcal | 282kcal | 12% |
| Manganese | 0mg | 0.262mg | 11% |
| Vitamin B5 | 0.071mg | 0.589mg | 10% |
| Magnesium | 5mg | 43mg | 9% |
| Phosphorus | 15mg | 62mg | 7% |
| Calcium | 87mg | 39mg | 5% |
| Vitamin B3 | 0.52mg | 1.274mg | 5% |
| Vitamin B2 | 0.025mg | 0.066mg | 3% |
| Vitamin K | 0.1µg | 2.7µg | 2% |
| Folate | 12µg | 19µg | 2% |
| Protein | 1.44g | 2.45g | 2% |
| Zinc | 0.13mg | 0.29mg | 1% |
| Polyunsaturated fat | 0.114g | 0.019g | 1% |
| Choline | 6.3mg | 1% | |
| Fats | 0.21g | 0.39g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 10.02g | 67.03g | N/A |
| Sugar | 0.03g | 63.35g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Vitamin E | 0.02mg | 0.05mg | 0% |
| Selenium | 2.8µg | 3µg | 0% |
| Vitamin B1 | 0.055mg | 0.052mg | 0% |
| Saturated fat | 0.033g | 0.032g | 0% |
| Monounsaturated fat | 0.028g | 0.036g | 0% |
| Tryptophan | 0.02mg | 0.012mg | 0% |
| Threonine | 0.045mg | 0.043mg | 0% |
| Isoleucine | 0.063mg | 0.049mg | 0% |
| Leucine | 0.11mg | 0.084mg | 0% |
| Lysine | 0.037mg | 0.066mg | 0% |
| Methionine | 0.027mg | 0.022mg | 0% |
| Phenylalanine | 0.078mg | 0.05mg | 0% |
| Valine | 0.07mg | 0.071mg | 0% |
| Histidine | 0.033mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
4%
12%
Minerals Daily Need Coverage Score
21%
29%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 63.32g)
Which food is cheaper?
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)