Sugar vs. Dates — In-Depth Nutrition Comparison
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Important differences between sugar and dates
- Sugar has less fiber, copper, potassium, vitamin B6, iron, vitamin B5, manganese, magnesium, phosphorus, and vitamin B3.
- Dates' daily need coverage for fiber is 32% more.
- Sugar has a higher glycemic index than dates.
The food varieties used in the comparison are Sugars, granulated 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 less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +3800% |
| Contains more PotassiumPotassium | +32700% |
| Contains more IronIron | +1940% |
| Contains more CopperCopper | +2842.9% |
| Contains more ZincZinc | +2800% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +6450% |
| Contains more SeleniumSelenium | +400% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +247.4% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0g | 8g | 32% |
| Fructose | 0g | 19.56g | 24% |
| Copper | 0.007mg | 0.206mg | 22% |
| Potassium | 2mg | 656mg | 19% |
| Vitamin B6 | 0mg | 0.165mg | 13% |
| Iron | 0.05mg | 1.02mg | 12% |
| Vitamin B5 | 0mg | 0.589mg | 12% |
| Manganese | 0.004mg | 0.262mg | 11% |
| Magnesium | 0mg | 43mg | 10% |
| Phosphorus | 0mg | 62mg | 9% |
| Carbs | 99.98g | 75.03g | 8% |
| Vitamin B3 | 0mg | 1.274mg | 8% |
| Calories | 387kcal | 282kcal | 5% |
| Protein | 0g | 2.45g | 5% |
| Folate | 0µg | 19µg | 5% |
| Calcium | 1mg | 39mg | 4% |
| Selenium | 0.6µg | 3µg | 4% |
| Vitamin B1 | 0mg | 0.052mg | 4% |
| Vitamin B2 | 0.019mg | 0.066mg | 4% |
| Zinc | 0.01mg | 0.29mg | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Fats | 0g | 0.39g | 1% |
| Choline | 0mg | 6.3mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 99.98g | 67.03g | N/A |
| Sugar | 99.8g | 63.35g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin E | 0mg | 0.05mg | 0% |
| Saturated fat | 0g | 0.032g | 0% |
| Monounsaturated fat | 0g | 0.036g | 0% |
| Polyunsaturated fat | 0g | 0.019g | 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
| Contains more CarbsCarbs | +33.3% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +102550% |
| Contains more OtherOther | +∞% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +318.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
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~equal in
Lactose
~0g
~equal in
Galactose
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