Shortbread vs. Dates — In-Depth Nutrition Comparison
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How are shortbread and dates different?
- Shortbread is higher in vitamin B1, iron, vitamin B2, vitamin E, and folate; however, dates are richer in fiber, potassium, and copper.
- Daily need coverage for saturated fat for shortbread is 40% higher.
- Shortbread contains 177 times more sodium than dates. While shortbread contains 353mg of sodium, dates contain only 2mg.
- Dates have less saturated fat.
- Dates have a lower glycemic index (42) than shortbread (64).
Cookies, shortbread, commercially prepared, plain and Dates, deglet noor are the varieties used in this article.
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 | +192.2% |
| Contains more ZincZinc | +69% |
| Contains more ManganeseManganese | +50% |
| Contains more SeleniumSelenium | +106.7% |
| Contains more MagnesiumMagnesium | +207.1% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +645.5% |
| Contains more CopperCopper | +128.9% |
| Contains less SodiumSodium | -99.4% |
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 | +4780% |
| Contains more Vitamin B1Vitamin B1 | +578.8% |
| Contains more Vitamin B2Vitamin B2 | +375.8% |
| Contains more Vitamin B3Vitamin B3 | +157.1% |
| Contains more Vitamin KVitamin K | +307.4% |
| Contains more FolateFolate | +326.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +83.5% |
| Contains more Vitamin B6Vitamin B6 | +132.4% |
| Contains more CholineCholine | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 8.326g | 0.019g | 55% |
| Fats | 26.22g | 0.39g | 40% |
| Saturated fat | 8.105g | 0.032g | 37% |
| Fiber | 1.3g | 8g | 27% |
| Iron | 2.98mg | 1.02mg | 25% |
| Vitamin B1 | 0.353mg | 0.052mg | 25% |
| Fructose | 0.3g | 19.56g | 24% |
| Vitamin B2 | 0.314mg | 0.066mg | 19% |
| Monounsaturated fat | 6.708g | 0.036g | 17% |
| Potassium | 88mg | 656mg | 17% |
| Starch | 40.47g | 17% | |
| Vitamin E | 2.44mg | 0.05mg | 16% |
| Folate | 81µg | 19µg | 16% |
| Sodium | 353mg | 2mg | 15% |
| Copper | 0.09mg | 0.206mg | 13% |
| Vitamin B3 | 3.275mg | 1.274mg | 13% |
| Calories | 514kcal | 282kcal | 12% |
| Vitamin B6 | 0.071mg | 0.165mg | 7% |
| Vitamin K | 11µg | 2.7µg | 7% |
| Magnesium | 14mg | 43mg | 7% |
| Protein | 5.37g | 2.45g | 6% |
| Selenium | 6.2µg | 3µg | 6% |
| Manganese | 0.393mg | 0.262mg | 6% |
| Vitamin B5 | 0.321mg | 0.589mg | 5% |
| Carbs | 63.78g | 75.03g | 4% |
| Calcium | 13mg | 39mg | 3% |
| Zinc | 0.49mg | 0.29mg | 2% |
| Phosphorus | 66mg | 62mg | 1% |
| Choline | 0.9mg | 6.3mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 62.48g | 67.03g | N/A |
| Sugar | 21.65g | 63.35g | N/A |
| Trans fat | 0.714g | 0g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.885g | N/A | |
| Omega-3 - DPA | 0.002g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.033g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | 0g | N/A |
| Omega-6 - Linoleic acid | 7.253g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +119.2% |
| Contains more FatsFats | +6623.1% |
| Contains more CarbsCarbs | +17.6% |
| Contains more WaterWater | +470.3% |
| Contains more OtherOther | +55.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
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 | +18533.3% |
| Contains more Poly. FatPolyunsaturated fat | +43721.1% |
| Contains less Sat. FatSaturated fat | -99.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
40.47 g
Sucrose:
20.99 g
Glucose:
0.36 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +13.6% |
| Contains more GlucoseGlucose | +5419.4% |
| Contains more FructoseFructose | +6420% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
