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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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
12%
12%
Minerals Daily Need Coverage Score
22%
29%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 63.3g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 1mg)
Which food is cheaper?
Rice is cheaper (difference - $1)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.045g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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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.