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Potato pancake vs. Dates — In-Depth Nutrition Comparison

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How are potato pancake and dates different?

  • Potato pancake is higher in vitamin C, vitamin B6, choline, vitamin B12, selenium, and phosphorus; however, dates are richer in fiber.
  • Daily need coverage for sodium for potato pancake is 33% higher.

Potato pancakes and Dates, deglet noor are the varieties used in this article.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Dates
4
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 IronIron +63.7%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +106.5%
Contains more SeleniumSelenium +196.7%
Contains more MagnesiumMagnesium +19.4%
Contains more CalciumCalcium +21.9%
Contains more CopperCopper +14.4%
Contains less SodiumSodium -99.7%
~equal in Potassium ~656mg
~equal in Manganese ~0.262mg

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Dates
0
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 +6800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B2Vitamin B2 +162.1%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +171.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +115.8%
Contains more CholineCholine +1077.8%
~equal in Vitamin K ~2.7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Dates
1
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 +148.2%
Contains more FatsFats +3684.6%
Contains more WaterWater +132.7%
Contains more OtherOther +123.8%
Contains more CarbsCarbs +169.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 +10261.1%
Contains more Poly. FatPolyunsaturated fat +39457.9%
Contains less Sat. FatSaturated fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +6012.8%
Contains more GlucoseGlucose +2514.5%
Contains more FructoseFructose +3392.9%
Contains more MaltoseMaltose +300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Dates DV% diff.
Polyunsaturated fat 7.516g 0.019g 50%
Sodium 764mg 2mg 33%
Cholesterol 95mg 0mg 32%
Vitamin C 27.6mg 0.4mg 30%
Fructose 0.56g 19.56g 24%
Fats 14.76g 0.39g 22%
Vitamin B6 0.448mg 0.165mg 22%
Fiber 3.3g 8g 19%
Carbs 27.81g 75.03g 16%
Vitamin B12 0.29µg 0µg 12%
Choline 74.2mg 6.3mg 12%
Saturated fat 2.496g 0.032g 11%
Selenium 8.9µg 3µg 11%
Starch 20.88g 9%
Phosphorus 128mg 62mg 9%
Vitamin B1 0.158mg 0.052mg 9%
Monounsaturated fat 3.73g 0.036g 9%
Vitamin B2 0.173mg 0.066mg 8%
Iron 1.67mg 1.02mg 8%
Protein 6.08g 2.45g 7%
Folate 41µg 19µg 6%
Zinc 0.7mg 0.29mg 4%
Vitamin A 32µg 0µg 4%
Copper 0.18mg 0.206mg 3%
Vitamin B5 0.757mg 0.589mg 3%
Vitamin D 0.3µg 0µg 2%
Magnesium 36mg 43mg 2%
Vitamin B3 1.672mg 1.274mg 2%
Calories 268kcal 282kcal 1%
Vitamin E 0.23mg 0.05mg 1%
Potassium 622mg 656mg 1%
Calcium 32mg 39mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 67.03g N/A
Sugar 1.79g 63.35g N/A
Manganese 0.26mg 0.262mg 0%
Vitamin K 2.7µg 2.7µg 0%
Tryptophan 0.087mg 0.012mg 0%
Threonine 0.24mg 0.043mg 0%
Isoleucine 0.28mg 0.049mg 0%
Leucine 0.442mg 0.084mg 0%
Lysine 0.389mg 0.066mg 0%
Methionine 0.137mg 0.022mg 0%
Phenylalanine 0.3mg 0.05mg 0%
Valine 0.369mg 0.071mg 0%
Histidine 0.141mg 0.032mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato pancake 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
37%
Potato pancake
12%
Dates
Minerals Daily Need Coverage Score
47%
Potato pancake
29%
Dates

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 61.56g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 42)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $2)
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 762mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 2.464g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.