Potato vs. Dates — In-Depth Nutrition Comparison
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Differences between potatoes and dates
- Potatoes have more vitamin B6 and vitamin C, while dates have more fiber and copper.
- Dates' daily need coverage for fiber is 23% higher.
- Dates contain 24 times less vitamin C than potatoes. Potatoes contain 9.6mg of vitamin C, while dates contain 0.4mg.
- The amount of sugar in potatoes is lower.
- Dates have a lower glycemic index. The glycemic index of dates is 42, while the glycemic index of potatoes is 86.
The food types used in this comparison are Potatoes, baked, flesh and skin, 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 ZincZinc | +24.1% |
| Contains more PhosphorusPhosphorus | +12.9% |
| Contains more MagnesiumMagnesium | +53.6% |
| Contains more CalciumCalcium | +160% |
| Contains more PotassiumPotassium | +22.6% |
| Contains more CopperCopper | +74.6% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +19.6% |
| 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 | +2300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +23.1% |
| Contains more Vitamin B6Vitamin B6 | +88.5% |
| Contains more FolateFolate | +47.4% |
| Contains more CholineCholine | +134.9% |
| Contains more Vitamin EVitamin E | +25% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B5Vitamin B5 | +56.6% |
| Contains more Vitamin KVitamin K | +35% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +264.8% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +254.8% |
| Contains more OtherOther | +20.3% |
~equal in
Protein
~2.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +200% |
| Contains more Mono. FatMonounsaturated fat | +1100% |
~equal in
Saturated fat
~0.032g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +5860% |
| Contains more GlucoseGlucose | +4415.9% |
| Contains more FructoseFructose | +5652.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 0.34g | 19.56g | 24% |
| Fiber | 2.2g | 8g | 23% |
| Carbs | 21.15g | 75.03g | 18% |
| Vitamin B6 | 0.311mg | 0.165mg | 11% |
| Vitamin C | 9.6mg | 0.4mg | 10% |
| Copper | 0.118mg | 0.206mg | 10% |
| Calories | 93kcal | 282kcal | 9% |
| Starch | 17.27g | 7% | |
| Selenium | 0.4µg | 3µg | 5% |
| Vitamin B5 | 0.376mg | 0.589mg | 4% |
| Magnesium | 28mg | 43mg | 4% |
| Potassium | 535mg | 656mg | 4% |
| Manganese | 0.219mg | 0.262mg | 2% |
| Choline | 14.8mg | 6.3mg | 2% |
| Folate | 28µg | 19µg | 2% |
| Calcium | 15mg | 39mg | 2% |
| Vitamin B1 | 0.064mg | 0.052mg | 1% |
| Iron | 1.08mg | 1.02mg | 1% |
| Phosphorus | 70mg | 62mg | 1% |
| Zinc | 0.36mg | 0.29mg | 1% |
| Vitamin B2 | 0.048mg | 0.066mg | 1% |
| Vitamin B3 | 1.41mg | 1.274mg | 1% |
| Vitamin K | 2µg | 2.7µg | 1% |
| Protein | 2.5g | 2.45g | 0% |
| Fats | 0.13g | 0.39g | 0% |
| Net carbs | 18.95g | 67.03g | N/A |
| Sugar | 1.18g | 63.35g | N/A |
| Sodium | 10mg | 2mg | 0% |
| Vitamin E | 0.04mg | 0.05mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.034g | 0.032g | 0% |
| Monounsaturated fat | 0.003g | 0.036g | 0% |
| Polyunsaturated fat | 0.057g | 0.019g | 0% |
| Tryptophan | 0.025mg | 0.012mg | 0% |
| Threonine | 0.081mg | 0.043mg | 0% |
| Isoleucine | 0.08mg | 0.049mg | 0% |
| Leucine | 0.119mg | 0.084mg | 0% |
| Lysine | 0.13mg | 0.066mg | 0% |
| Methionine | 0.038mg | 0.022mg | 0% |
| Phenylalanine | 0.099mg | 0.05mg | 0% |
| Valine | 0.125mg | 0.071mg | 0% |
| Histidine | 0.042mg | 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
17%
12%
Minerals Daily Need Coverage Score
22%
29%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 62.17g)
Which food is cheaper?
Potato is cheaper (difference - $1.8)
Which food contains less Sodium?
Dates contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.