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  6. Sweet roll vs. Dates

Sweet roll vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between Sweet roll and Dates

  • Sweet roll has more Selenium, Vitamin B1, Vitamin B2, and Folate, however, Dates are higher in Fiber, Potassium, and Copper.
  • Sweet roll covers your daily need of Selenium 25% more than Dates .

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Dates, deglet noor.

Infographic

Sweet roll 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.
Sweet roll
Sweet roll
6
:
4
Dates
Dates
Contains more Calcium +84.6%
Contains more Iron +56.9%
Contains more Phosphorus +22.6%
Contains more Zinc +103.4%
Contains more Manganese +14.5%
Contains more Selenium +466.7%
Contains more Magnesium +152.9%
Contains more Potassium +491%
Contains less Sodium -99.3%
Contains more Copper +134.1%
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +84.6%
Contains more Iron +56.9%
Contains more Phosphorus +22.6%
Contains more Zinc +103.4%
Contains more Manganese +14.5%
Contains more Selenium +466.7%
Contains more Magnesium +152.9%
Contains more Potassium +491%
Contains less Sodium -99.3%
Contains more Copper +134.1%

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.
Sweet roll
Sweet roll
9
:
2
Dates
Dates
Contains more Vitamin A +2040%
Contains more Vitamin E +3880%
Contains more Vitamin C +400%
Contains more Vitamin B1 +523.1%
Contains more Vitamin B2 +301.5%
Contains more Vitamin B3 +87.1%
Contains more Folate +278.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +63%
Contains more Vitamin B5 +45.1%
Contains more Vitamin B6 +54.2%
Sweet roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
Dates
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 +2040%
Contains more Vitamin E +3880%
Contains more Vitamin C +400%
Contains more Vitamin B1 +523.1%
Contains more Vitamin B2 +301.5%
Contains more Vitamin B3 +87.1%
Contains more Folate +278.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +63%
Contains more Vitamin B5 +45.1%
Contains more Vitamin B6 +54.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet roll
Sweet roll
4
:
1
Dates
Dates
Contains more Protein +153.1%
Contains more Fats +4105.1%
Contains more Water +20.8%
Contains more Carbs +47.4%
Equal in Other - 1.6
Sweet roll
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Dates
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 Protein +153.1%
Contains more Fats +4105.1%
Contains more Water +20.8%
Contains more Carbs +47.4%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet roll
Sweet roll
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +13225%
Contains more Polyunsaturated fat +39231.6%
Contains less Saturated Fat -99%
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +13225%
Contains more Polyunsaturated fat +39231.6%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet roll Dates Opinion
Net carbs 48.5g 67.03g Dates
Protein 6.2g 2.45g Sweet roll
Fats 16.4g 0.39g Sweet roll
Carbs 50.9g 75.03g Dates
Calories 372kcal 282kcal Sweet roll
Fructose 19.56g Dates
Sugar 31.73g 63.35g Sweet roll
Fiber 2.4g 8g Dates
Calcium 72mg 39mg Sweet roll
Iron 1.6mg 1.02mg Sweet roll
Magnesium 17mg 43mg Dates
Phosphorus 76mg 62mg Sweet roll
Potassium 111mg 656mg Dates
Sodium 304mg 2mg Dates
Zinc 0.59mg 0.29mg Sweet roll
Copper 0.088mg 0.206mg Dates
Manganese 0.3mg 0.262mg Sweet roll
Selenium 17µg 3µg Sweet roll
Vitamin A 214IU 10IU Sweet roll
Vitamin A RAE 62µg 0µg Sweet roll
Vitamin E 1.99mg 0.05mg Sweet roll
Vitamin C 2mg 0.4mg Sweet roll
Vitamin B1 0.324mg 0.052mg Sweet roll
Vitamin B2 0.265mg 0.066mg Sweet roll
Vitamin B3 2.384mg 1.274mg Sweet roll
Vitamin B5 0.406mg 0.589mg Dates
Vitamin B6 0.107mg 0.165mg Dates
Folate 72µg 19µg Sweet roll
Vitamin B12 0.14µg 0µg Sweet roll
Vitamin K 4.4µg 2.7µg Sweet roll
Tryptophan 0.074mg 0.012mg Sweet roll
Threonine 0.211mg 0.043mg Sweet roll
Isoleucine 0.259mg 0.049mg Sweet roll
Leucine 0.458mg 0.084mg Sweet roll
Lysine 0.243mg 0.066mg Sweet roll
Methionine 0.117mg 0.022mg Sweet roll
Phenylalanine 0.3mg 0.05mg Sweet roll
Valine 0.291mg 0.071mg Sweet roll
Histidine 0.145mg 0.032mg Sweet roll
Cholesterol 66mg 0mg Dates
Saturated Fat 3.079g 0.032g Dates
Omega-3 - DHA 0.004g 0g Sweet roll
Monounsaturated Fat 4.797g 0.036g Sweet roll
Polyunsaturated fat 7.473g 0.019g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
12%
Dates
Minerals Daily Need Coverage Score
35%
Sweet roll
29%
Dates

Comparison summary

Which food is lower in Sugar?
Sweet roll
Sweet roll is lower in Sugar (difference - 31.62g)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $2)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 302mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 3.047g)

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.