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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.

Infographic

Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +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 +∞%
~equal in Selenium ~3µg

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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Dates
9
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Dates
4
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 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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Dates
2
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 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.
Porridge Dates
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Dates 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?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
12%
Dates
Minerals Daily Need Coverage Score
21%
Porridge
29%
Dates

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 63.32g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.