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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.

The food varieties used in the comparison are Sugars, granulated and Dates, deglet noor.

Infographic

Sugar 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.
Sugar
1
:
Contains less Sodium -50%
Contains more Calcium +3800%
Contains more Iron +1940%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +32700%
Contains more Zinc +2800%
Contains more Copper +2842.9%
Contains more Manganese +6450%
Contains more Selenium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains less Sodium -50%
Contains more Calcium +3800%
Contains more Iron +1940%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +32700%
Contains more Zinc +2800%
Contains more Copper +2842.9%
Contains more Manganese +6450%
Contains more Selenium +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.
Sugar
0
:
10
Dates
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +247.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +247.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
:
Contains more Carbs +33.3%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +102550%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
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 Carbs +33.3%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +102550%
Contains more Other +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
:
Contains more Sucrose +318.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
38% 31% 31%
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 Sucrose +318.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sugar Dates
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sugar Dates Opinion
Net carbs 99.98g 67.03g Sugar
Protein 0g 2.45g Dates
Fats 0g 0.39g Dates
Carbs 99.98g 75.03g Sugar
Calories 387kcal 282kcal Sugar
Fructose 0g 19.56g Dates
Sugar 99.8g 63.35g Dates
Fiber 0g 8g Dates
Calcium 1mg 39mg Dates
Iron 0.05mg 1.02mg Dates
Magnesium 0mg 43mg Dates
Phosphorus 0mg 62mg Dates
Potassium 2mg 656mg Dates
Sodium 1mg 2mg Sugar
Zinc 0.01mg 0.29mg Dates
Copper 0.007mg 0.206mg Dates
Manganese 0.004mg 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 0IU 10IU Dates
Vitamin E 0mg 0.05mg Dates
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0mg 0.052mg Dates
Vitamin B2 0.019mg 0.066mg Dates
Vitamin B3 0mg 1.274mg Dates
Vitamin B5 0mg 0.589mg Dates
Vitamin B6 0mg 0.165mg Dates
Folate 0µg 19µg Dates
Vitamin K 0µg 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0g 0.032g Sugar
Monounsaturated Fat 0g 0.036g Dates
Polyunsaturated fat 0g 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
0%
Sugar
12%
Dates
Minerals Daily Need Coverage Score
1%
Sugar
29%
Dates

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $1.9)
Which food is lower in Sugar?
Dates
Dates is lower in Sugar (difference - 36.45g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.