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Rice vs. Dates — In-Depth Nutrition Comparison

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Important differences between rice and dates

  • Rice has more folate, vitamin B1, manganese, and selenium; however, dates have more fiber, potassium, copper, magnesium, and vitamin B6.
  • Dates' daily need coverage for fiber is 30% more.
  • Rice has 3 times more vitamin B1 than dates. Rice has 0.163mg of vitamin B1, while dates have 0.052mg.
  • Rice has a higher glycemic index than dates.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Dates, deglet noor.

Infographic

Rice vs Dates infographic
Infographic link

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.
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Dates
5
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 +17.6%
Contains more ZincZinc +69%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +80.2%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +1774.3%
Contains more CopperCopper +198.6%
Contains more PhosphorusPhosphorus +44.2%

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.
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Dates
7
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 B1Vitamin B1 +213.5%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more FolateFolate +205.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +407.7%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Dates
3
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 +233.4%
Contains more FatsFats +39.3%
Contains more CarbsCarbs +166.3%
Contains more OtherOther +281%
~equal in Protein ~2.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +144.4%
Contains more Poly. FatPolyunsaturated fat +300%
Contains less Sat. FatSaturated fat -58.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Dates DV% diff.
Fiber 0.4g 8g 30%
Fructose 19.56g 24%
Potassium 35mg 656mg 18%
Carbs 28.17g 75.03g 16%
Copper 0.069mg 0.206mg 15%
Folate 58µg 19µg 10%
Vitamin B1 0.163mg 0.052mg 9%
Manganese 0.472mg 0.262mg 9%
Selenium 7.5µg 3µg 8%
Calories 130kcal 282kcal 8%
Magnesium 12mg 43mg 7%
Vitamin B6 0.093mg 0.165mg 6%
Vitamin B2 0.013mg 0.066mg 4%
Vitamin B5 0.39mg 0.589mg 4%
Calcium 10mg 39mg 3%
Phosphorus 43mg 62mg 3%
Zinc 0.49mg 0.29mg 2%
Iron 1.2mg 1.02mg 2%
Vitamin K 0µg 2.7µg 2%
Choline 2.1mg 6.3mg 1%
Vitamin B3 1.476mg 1.274mg 1%
Protein 2.69g 2.45g 0%
Fats 0.28g 0.39g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 27.77g 67.03g N/A
Sugar 0.05g 63.35g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.04mg 0.05mg 0%
Saturated fat 0.077g 0.032g 0%
Monounsaturated fat 0.088g 0.036g 0%
Polyunsaturated fat 0.076g 0.019g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.096mg 0.043mg 0%
Isoleucine 0.116mg 0.049mg 0%
Leucine 0.222mg 0.084mg 0%
Lysine 0.097mg 0.066mg 0%
Methionine 0.063mg 0.022mg 0%
Phenylalanine 0.144mg 0.05mg 0%
Valine 0.164mg 0.071mg 0%
Histidine 0.063mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
12%
Rice
12%
Dates
Minerals Daily Need Coverage Score
22%
Rice
29%
Dates

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 63.3g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.045g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 18)
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)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.