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  6. Star anise vs. Dates

Star anise vs. Dates — In-Depth Nutrition Comparison

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How are star anise and dates different?

  • Star anise has more iron, manganese, copper, calcium, phosphorus, zinc, vitamin B6, magnesium, fiber, and vitamin B1 than dates.
  • Daily need coverage for iron for star anise is 449% higher.
  • Star anise contains 18 times more zinc than dates. While star anise contains 5.3mg of zinc, dates contain only 0.29mg.
  • Dates have a lower glycemic index (42) than star anise (89).

Spices, anise seed and Dates, deglet noor are the varieties used in this article.

Infographic

Star anise 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Dates
Dates
1
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 MagnesiumMagnesium +295.3%
Contains more CalciumCalcium +1556.4%
Contains more PotassiumPotassium +119.7%
Contains more IronIron +3523.5%
Contains more CopperCopper +341.7%
Contains more ZincZinc +1727.6%
Contains more PhosphorusPhosphorus +609.7%
Contains more ManganeseManganese +777.9%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -87.5%

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.
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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Dates
Dates
4
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 CVitamin C +5150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +553.8%
Contains more Vitamin B2Vitamin B2 +339.4%
Contains more Vitamin B3Vitamin B3 +140.2%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more Vitamin B6Vitamin B6 +293.9%
Contains more FolateFolate +90%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Star anise Dates DV% diff.
Iron 36.96mg 1.02mg 449%
Manganese 2.3mg 0.262mg 89%
Copper 0.91mg 0.206mg 78%
Calcium 646mg 39mg 61%
Phosphorus 440mg 62mg 54%
Zinc 5.3mg 0.29mg 46%
Vitamin B6 0.65mg 0.165mg 37%
Protein 17.6g 2.45g 30%
Magnesium 170mg 43mg 30%
Fiber 14.6g 8g 26%
Fructose 19.56g 24%
Monounsaturated fat 9.78g 0.036g 24%
Vitamin B1 0.34mg 0.052mg 24%
Fats 15.9g 0.39g 24%
Potassium 1441mg 656mg 23%
Vitamin C 21mg 0.4mg 23%
Polyunsaturated fat 3.15g 0.019g 21%
Vitamin B2 0.29mg 0.066mg 17%
Vitamin B3 3.06mg 1.274mg 11%
Carbs 50.02g 75.03g 8%
Selenium 5µg 3µg 4%
Vitamin B5 0.797mg 0.589mg 4%
Calories 337kcal 282kcal 3%
Saturated fat 0.586g 0.032g 3%
Vitamin A 16µg 0µg 2%
Vitamin K 2.7µg 2%
Folate 10µg 19µg 2%
Choline 6.3mg 1%
Sodium 16mg 2mg 1%
Net carbs 35.42g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Dates
Dates
2
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 ProteinProtein +618.4%
Contains more FatsFats +3976.9%
Contains more OtherOther +333.8%
Contains more CarbsCarbs +50%
Contains more WaterWater +115.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Dates
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 +27066.7%
Contains more Poly. FatPolyunsaturated fat +16478.9%
Contains less Sat. FatSaturated fat -94.5%

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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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.