Quinoa vs. Dates — In-Depth Nutrition Comparison
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The main differences between quinoa and dates
- Quinoa is richer in manganese, phosphorus, zinc, iron, and folate, yet dates are richer in fiber, potassium, and vitamin B3.
- Daily need coverage for fiber for dates is 21% higher.
- Quinoa contains 13 times more vitamin E than dates. Quinoa contains 0.63mg of vitamin E, while dates contain 0.05mg.
- Dates have a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked 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 MagnesiumMagnesium | +48.8% |
| Contains more IronIron | +46.1% |
| Contains more ZincZinc | +275.9% |
| Contains more PhosphorusPhosphorus | +145.2% |
| Contains more ManganeseManganese | +140.8% |
| Contains more CalciumCalcium | +129.4% |
| Contains more PotassiumPotassium | +281.4% |
| Contains less SodiumSodium | -71.4% |
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 EVitamin E | +1160% |
| Contains more Vitamin B1Vitamin B1 | +105.8% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more FolateFolate | +121.1% |
| Contains more CholineCholine | +265.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +209.2% |
| Contains more Vitamin B6Vitamin B6 | +34.1% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Fiber | 2.8g | 8g | 21% |
| Carbs | 21.3g | 75.03g | 18% |
| Manganese | 0.631mg | 0.262mg | 16% |
| Potassium | 172mg | 656mg | 14% |
| Phosphorus | 152mg | 62mg | 13% |
| Vitamin B5 | 0.589mg | 12% | |
| Calories | 120kcal | 282kcal | 8% |
| Polyunsaturated fat | 1.078g | 0.019g | 7% |
| Zinc | 1.09mg | 0.29mg | 7% |
| Starch | 17.63g | 7% | |
| Folate | 42µg | 19µg | 6% |
| Iron | 1.49mg | 1.02mg | 6% |
| Vitamin B3 | 0.412mg | 1.274mg | 5% |
| Magnesium | 64mg | 43mg | 5% |
| Vitamin B1 | 0.107mg | 0.052mg | 5% |
| Protein | 4.4g | 2.45g | 4% |
| Vitamin E | 0.63mg | 0.05mg | 4% |
| Choline | 23mg | 6.3mg | 3% |
| Vitamin B6 | 0.123mg | 0.165mg | 3% |
| Vitamin B2 | 0.11mg | 0.066mg | 3% |
| Fats | 1.92g | 0.39g | 2% |
| Copper | 0.192mg | 0.206mg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Calcium | 17mg | 39mg | 2% |
| Saturated fat | 0.231g | 0.032g | 1% |
| Monounsaturated fat | 0.528g | 0.036g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 18.5g | 67.03g | N/A |
| Sugar | 0.87g | 63.35g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Selenium | 2.8µg | 3µg | 0% |
| Tryptophan | 0.052mg | 0.012mg | 0% |
| Threonine | 0.131mg | 0.043mg | 0% |
| Isoleucine | 0.157mg | 0.049mg | 0% |
| Leucine | 0.261mg | 0.084mg | 0% |
| Lysine | 0.239mg | 0.066mg | 0% |
| Methionine | 0.096mg | 0.022mg | 0% |
| Phenylalanine | 0.185mg | 0.05mg | 0% |
| Valine | 0.185mg | 0.071mg | 0% |
| Histidine | 0.127mg | 0.032mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +79.6% |
| Contains more FatsFats | +392.3% |
| Contains more WaterWater | +248.8% |
| Contains more CarbsCarbs | +252.3% |
| Contains more OtherOther | +107.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1366.7% |
| Contains more Poly. FatPolyunsaturated fat | +5573.7% |
| Contains less Sat. FatSaturated fat | -86.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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