Rye vs. Dates — In-Depth Nutrition Comparison
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How are rye and dates different?
- Rye has more manganese, phosphorus, fiber, vitamin B1, zinc, iron, selenium, vitamin B3, copper, and vitamin B5 than dates.
- Daily need coverage for manganese for rye is 101% higher.
- Rye contains 9 times more zinc than dates. While rye contains 2.65mg of zinc, dates contain only 0.29mg.
Rye grain and Dates, deglet noor are the varieties used in this article.
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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 | +155.8% |
| Contains more IronIron | +157.8% |
| Contains more CopperCopper | +78.2% |
| Contains more ZincZinc | +813.8% |
| Contains more PhosphorusPhosphorus | +435.5% |
| Contains more ManganeseManganese | +883.6% |
| Contains more SeleniumSelenium | +363.3% |
| Contains more CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +28.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +507.7% |
| Contains more Vitamin B2Vitamin B2 | +280.3% |
| Contains more Vitamin B3Vitamin B3 | +235.2% |
| Contains more Vitamin B5Vitamin B5 | +147.2% |
| Contains more Vitamin B6Vitamin B6 | +78.2% |
| Contains more Vitamin KVitamin K | +118.5% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +382.5% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +322% |
| Contains more FatsFats | +317.9% |
| Contains more WaterWater | +93.7% |
~equal in
Carbs
~75.03g
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +477.8% |
| Contains more Poly. FatPolyunsaturated fat | +3936.8% |
| Contains less Sat. FatSaturated fat | -83.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3257.7% |
| Contains more GlucoseGlucose | +12318.8% |
| Contains more FructoseFructose | +17681.8% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.577mg | 0.262mg | 101% |
| Phosphorus | 332mg | 62mg | 39% |
| Fiber | 15.1g | 8g | 28% |
| Fructose | 0.11g | 19.56g | 24% |
| Vitamin B1 | 0.316mg | 0.052mg | 22% |
| Zinc | 2.65mg | 0.29mg | 21% |
| Iron | 2.63mg | 1.02mg | 20% |
| Selenium | 13.9µg | 3µg | 20% |
| Vitamin B3 | 4.27mg | 1.274mg | 19% |
| Copper | 0.367mg | 0.206mg | 18% |
| Vitamin B5 | 1.456mg | 0.589mg | 17% |
| Magnesium | 110mg | 43mg | 16% |
| Protein | 10.34g | 2.45g | 16% |
| Vitamin B2 | 0.251mg | 0.066mg | 14% |
| Vitamin B6 | 0.294mg | 0.165mg | 10% |
| Polyunsaturated fat | 0.767g | 0.019g | 5% |
| Folate | 38µg | 19µg | 5% |
| Vitamin E | 0.85mg | 0.05mg | 5% |
| Potassium | 510mg | 656mg | 4% |
| Choline | 30.4mg | 6.3mg | 4% |
| Vitamin K | 5.9µg | 2.7µg | 3% |
| Calories | 338kcal | 282kcal | 3% |
| Fats | 1.63g | 0.39g | 2% |
| Calcium | 24mg | 39mg | 2% |
| Saturated fat | 0.197g | 0.032g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Carbs | 75.86g | 75.03g | 0% |
| Net carbs | 60.76g | 67.03g | N/A |
| Sugar | 0.98g | 63.35g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.208g | 0.036g | 0% |
| Tryptophan | 0.108mg | 0.012mg | 0% |
| Threonine | 0.289mg | 0.043mg | 0% |
| Isoleucine | 0.208mg | 0.049mg | 0% |
| Leucine | 0.563mg | 0.084mg | 0% |
| Lysine | 0.286mg | 0.066mg | 0% |
| Methionine | 0.153mg | 0.022mg | 0% |
| Phenylalanine | 0.435mg | 0.05mg | 0% |
| Valine | 0.317mg | 0.071mg | 0% |
| Histidine | 0.189mg | 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
35%
12%
Minerals Daily Need Coverage Score
98%
29%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 62.37g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 8)
Which food is cheaper?
Rye is cheaper (difference - $1.6)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.165g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)