Potato vs. Dates — In-Depth Nutrition Comparison
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How are potatoes and dates different?
- Potatoes are higher in vitamin C and vitamin B6; however, dates are richer in fiber, copper, potassium, and vitamin B5.
- Daily need coverage for fiber for dates is 24% higher.
- Potatoes contain 49 times more vitamin C than dates. While potatoes contain 19.7mg of vitamin C, dates contain only 0.4mg.
- Potatoes have less sugar.
- Dates have a lower glycemic index (42) than potatoes (86).
Potatoes, flesh, and skin, raw and Dates, deglet noor are the varieties used in this article.
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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 MagnesiumMagnesium | +87% |
| Contains more CalciumCalcium | +225% |
| Contains more PotassiumPotassium | +54.4% |
| Contains more IronIron | +25.9% |
| Contains more CopperCopper | +87.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +31% |
| Contains more SeleniumSelenium | +650% |
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 | +4825% |
| Contains more Vitamin B1Vitamin B1 | +55.8% |
| Contains more Vitamin B6Vitamin B6 | +80.6% |
| Contains more CholineCholine | +92.1% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +106.3% |
| Contains more Vitamin B3Vitamin B3 | +20.1% |
| Contains more Vitamin B5Vitamin B5 | +99.7% |
| Contains more Vitamin KVitamin K | +35% |
| Contains more FolateFolate | +26.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 0.26g | 19.56g | 24% |
| Fiber | 2.1g | 8g | 24% |
| Vitamin C | 19.7mg | 0.4mg | 21% |
| Carbs | 17.49g | 75.03g | 19% |
| Copper | 0.11mg | 0.206mg | 11% |
| Vitamin B6 | 0.298mg | 0.165mg | 10% |
| Calories | 77kcal | 282kcal | 10% |
| Potassium | 425mg | 656mg | 7% |
| Vitamin B5 | 0.295mg | 0.589mg | 6% |
| Starch | 15.29g | 6% | |
| Magnesium | 23mg | 43mg | 5% |
| Selenium | 0.4µg | 3µg | 5% |
| Calcium | 12mg | 39mg | 3% |
| Manganese | 0.2mg | 0.262mg | 3% |
| Iron | 0.81mg | 1.02mg | 3% |
| Vitamin B2 | 0.032mg | 0.066mg | 3% |
| Vitamin B1 | 0.081mg | 0.052mg | 2% |
| Phosphorus | 57mg | 62mg | 1% |
| Protein | 2.05g | 2.45g | 1% |
| Vitamin B3 | 1.061mg | 1.274mg | 1% |
| Vitamin K | 2µg | 2.7µg | 1% |
| Folate | 15µg | 19µg | 1% |
| Choline | 12.1mg | 6.3mg | 1% |
| Fats | 0.09g | 0.39g | 0% |
| Net carbs | 15.39g | 67.03g | N/A |
| Sugar | 0.82g | 63.35g | N/A |
| Zinc | 0.3mg | 0.29mg | 0% |
| Sodium | 6mg | 2mg | 0% |
| Vitamin E | 0.01mg | 0.05mg | 0% |
| Saturated fat | 0.025g | 0.032g | 0% |
| Monounsaturated fat | 0.002g | 0.036g | 0% |
| Polyunsaturated fat | 0.042g | 0.019g | 0% |
| Tryptophan | 0.021mg | 0.012mg | 0% |
| Threonine | 0.067mg | 0.043mg | 0% |
| Isoleucine | 0.066mg | 0.049mg | 0% |
| Leucine | 0.098mg | 0.084mg | 0% |
| Lysine | 0.107mg | 0.066mg | 0% |
| Methionine | 0.032mg | 0.022mg | 0% |
| Phenylalanine | 0.081mg | 0.05mg | 0% |
| Valine | 0.103mg | 0.071mg | 0% |
| Histidine | 0.035mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +286% |
| Contains more ProteinProtein | +19.5% |
| Contains more FatsFats | +333.3% |
| Contains more CarbsCarbs | +329% |
| Contains more OtherOther | +42.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.9% |
| Contains more Poly. FatPolyunsaturated fat | +121.1% |
| Contains more Mono. FatMonounsaturated fat | +1700% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +13923.5% |
| Contains more GlucoseGlucose | +6309.7% |
| Contains more FructoseFructose | +7423.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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