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Tart vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between tart and dates?

  • Tart is richer in vitamin B2, iron, folate, vitamin B1, vitamin A, selenium, vitamin B6, and vitamin B3, while dates are higher in fiber and potassium.
  • Tart's daily need coverage for vitamin B2 is 37% higher.
  • Dates have 95 times less vitamin A than tart. Tart has 950IU of vitamin A, while dates have 10IU.

We used Breakfast tart, low fat and Dates, deglet noor types in this comparison.

Infographic

Tart 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.
Tart
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Dates
4
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 CalciumCalcium +12.8%
Contains more IronIron +235.3%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +330%
Contains more PotassiumPotassium +893.9%
Contains more CopperCopper +182.2%
Contains less SodiumSodium -99.4%
~equal in Magnesium ~43mg
~equal in Zinc ~0.29mg

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.
Tart
9
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Dates
2
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 +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +960%
Contains more Vitamin B1Vitamin B1 +448.1%
Contains more Vitamin B2Vitamin B2 +731.8%
Contains more Vitamin B3Vitamin B3 +198.3%
Contains more Vitamin B6Vitamin B6 +130.3%
Contains more FolateFolate +426.3%
Contains more CholineCholine +33.3%
Contains more Vitamin KVitamin K +575%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
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 +62.9%
Contains more FatsFats +1435.9%
Contains more WaterWater +70.5%
Contains more OtherOther +35.6%
~equal in Carbs ~75.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
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 +9172.2%
Contains more Poly. FatPolyunsaturated fat +4521.1%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Dates DV% diff.
Vitamin B2 0.549mg 0.066mg 37%
Vitamin A 285µg 0µg 32%
Iron 3.42mg 1.02mg 30%
Fiber 1.5g 8g 26%
Fructose 19.56g 24%
Folate 100µg 19µg 20%
Vitamin B1 0.285mg 0.052mg 19%
Selenium 12.9µg 3µg 18%
Vitamin B6 0.38mg 0.165mg 17%
Potassium 66mg 656mg 17%
Sodium 361mg 2mg 16%
Vitamin B3 3.8mg 1.274mg 16%
Copper 0.073mg 0.206mg 15%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Fats 5.99g 0.39g 9%
Monounsaturated fat 3.338g 0.036g 8%
Polyunsaturated fat 0.878g 0.019g 6%
Saturated fat 1.393g 0.032g 6%
Calories 372kcal 282kcal 5%
Vitamin C 3.8mg 0.4mg 4%
Phosphorus 93mg 62mg 4%
Protein 3.99g 2.45g 3%
Vitamin E 0.53mg 0.05mg 3%
Vitamin K 0.4µg 2.7µg 2%
Carbs 76.8g 75.03g 1%
Calcium 44mg 39mg 1%
Net carbs 75.3g 67.03g N/A
Magnesium 44mg 43mg 0%
Sugar 4.87g 63.35g N/A
Zinc 0.28mg 0.29mg 0%
Choline 8.4mg 6.3mg 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
Tart 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
43%
Tart
12%
Dates
Minerals Daily Need Coverage Score
37%
Tart
29%
Dates

Comparison summary

Which food is lower in Sugar?
Tart
Tart is lower in Sugar (difference - 58.48g)
Which food is cheaper?
Tart
Tart is cheaper (difference - $2)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.361g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.