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Sweet and sour vs. Dates — In-Depth Nutrition Comparison

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What are the differences between sweet and sour and dates?

  • Sweet and sour is higher in manganese and vitamin C, yet dates are higher in fiber, potassium, copper, iron, vitamin B5, vitamin B6, and magnesium.
  • Dates' daily need coverage for fiber is 32% more.
  • Sweet and sour has 186 times more sodium than dates. While sweet and sour has 371mg of sodium, dates have only 2mg.
  • The glycemic index of dates is lower.

We used Sauce, sweet and sour, ready-to-serve and Dates, deglet noor types in this article.

Infographic

Sweet and sour vs Dates 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Dates
9
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 ManganeseManganese +190.5%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +562.6%
Contains more IronIron +385.7%
Contains more CopperCopper +160.8%
Contains more ZincZinc +222.2%
Contains more PhosphorusPhosphorus +785.7%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +650%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Dates
8
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 +2075%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +247.4%
Contains more Vitamin B3Vitamin B3 +581.3%
Contains more Vitamin B5Vitamin B5 +533.3%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more Vitamin KVitamin K +1250%
Contains more FolateFolate +137.5%
Contains more CholineCholine +162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Dates
4
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 WaterWater +193.6%
Contains more ProteinProtein +807.4%
Contains more FatsFats +1850%
Contains more CarbsCarbs +96.3%
Contains more OtherOther +31.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet and sour Dates
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Sweet and sour Dates DV% diff.
Fiber 0.1g 8g 32%
Fructose 19.56g 24%
Manganese 0.761mg 0.262mg 22%
Potassium 99mg 656mg 16%
Sodium 371mg 2mg 16%
Copper 0.079mg 0.206mg 14%
Carbs 38.22g 75.03g 12%
Vitamin B5 0.093mg 0.589mg 10%
Iron 0.21mg 1.02mg 10%
Vitamin B6 0.053mg 0.165mg 9%
Vitamin C 8.7mg 0.4mg 9%
Phosphorus 7mg 62mg 8%
Magnesium 8mg 43mg 8%
Vitamin B3 0.187mg 1.274mg 7%
Calories 150kcal 282kcal 7%
Selenium 0.4µg 3µg 5%
Protein 0.27g 2.45g 4%
Vitamin B2 0.019mg 0.066mg 4%
Calcium 10mg 39mg 3%
Folate 8µg 19µg 3%
Zinc 0.09mg 0.29mg 2%
Vitamin K 0.2µg 2.7µg 2%
Fats 0.02g 0.39g 1%
Choline 2.4mg 6.3mg 1%
Net carbs 38.12g 67.03g N/A
Sugar 18.75g 63.35g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.01mg 0.05mg 0%
Vitamin B1 0.048mg 0.052mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet and sour Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Sweet and sour
12%
Dates
Minerals Daily Need Coverage Score
21%
Sweet and sour
29%
Dates

Comparison summary

Which food is lower in Sugar?
Sweet and sour
Sweet and sour is lower in Sugar (difference - 44.6g)
Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.032g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 28)
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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.