Vegetable vs. Dates — In-Depth Nutrition Comparison
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Differences between vegetable and dates
- Vegetable has more vitamin A, vitamin K, and manganese, while dates have more fiber, potassium, copper, vitamin B5, and vitamin B6.
- Vegetable's daily need coverage for vitamin A is 85% higher.
- Dates contain 9 times less vitamin K than vegetable. Vegetable contains 23.5µg of vitamin K, while dates contain 2.7µg.
- Dates have a lower glycemic index. The glycemic index of dates is 42, while the glycemic index of vegetable is 66.
The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Dates, deglet noor.
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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 more ZincZinc | +69% |
| Contains more ManganeseManganese | +44.7% |
| Contains more MagnesiumMagnesium | +95.5% |
| Contains more CalciumCalcium | +56% |
| Contains more PotassiumPotassium | +288.2% |
| Contains more IronIron | +24.4% |
| Contains more CopperCopper | +148.2% |
| Contains more PhosphorusPhosphorus | +21.6% |
| Contains less SodiumSodium | -94.3% |
| Contains more SeleniumSelenium | +900% |
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 | +700% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +660% |
| Contains more Vitamin B1Vitamin B1 | +36.5% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin KVitamin K | +770.4% |
| Contains more CholineCholine | +282.5% |
| Contains more Vitamin B3Vitamin B3 | +49.7% |
| Contains more Vitamin B5Vitamin B5 | +290.1% |
| Contains more Vitamin B6Vitamin B6 | +123% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Vitamin A | 214µg | 0µg | 24% |
| Carbs | 13.09g | 75.03g | 21% |
| Vitamin K | 23.5µg | 2.7µg | 17% |
| Potassium | 169mg | 656mg | 14% |
| Copper | 0.083mg | 0.206mg | 14% |
| Fiber | 4.4g | 8g | 14% |
| Calories | 65kcal | 282kcal | 11% |
| Vitamin B5 | 0.151mg | 0.589mg | 9% |
| Vitamin B6 | 0.074mg | 0.165mg | 7% |
| Manganese | 0.379mg | 0.262mg | 5% |
| Magnesium | 22mg | 43mg | 5% |
| Selenium | 0.3µg | 3µg | 5% |
| Vitamin B2 | 0.12mg | 0.066mg | 4% |
| Choline | 24.1mg | 6.3mg | 3% |
| Iron | 0.82mg | 1.02mg | 3% |
| Vitamin B3 | 0.851mg | 1.274mg | 3% |
| Vitamin C | 3.2mg | 0.4mg | 3% |
| Vitamin B1 | 0.071mg | 0.052mg | 2% |
| Vitamin E | 0.38mg | 0.05mg | 2% |
| Zinc | 0.49mg | 0.29mg | 2% |
| Phosphorus | 51mg | 62mg | 2% |
| Protein | 2.86g | 2.45g | 1% |
| Calcium | 25mg | 39mg | 1% |
| Sodium | 35mg | 2mg | 1% |
| Fats | 0.15g | 0.39g | 0% |
| Net carbs | 8.69g | 67.03g | N/A |
| Sugar | 3.12g | 63.35g | N/A |
| Folate | 19µg | 19µg | 0% |
| Saturated fat | 0.031g | 0.032g | 0% |
| Monounsaturated fat | 0.01g | 0.036g | 0% |
| Polyunsaturated fat | 0.072g | 0.019g | 0% |
| Tryptophan | 0.029mg | 0.012mg | 0% |
| Threonine | 0.115mg | 0.043mg | 0% |
| Isoleucine | 0.139mg | 0.049mg | 0% |
| Leucine | 0.19mg | 0.084mg | 0% |
| Lysine | 0.17mg | 0.066mg | 0% |
| Methionine | 0.034mg | 0.022mg | 0% |
| Phenylalanine | 0.12mg | 0.05mg | 0% |
| Valine | 0.149mg | 0.071mg | 0% |
| Histidine | 0.073mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.7% |
| Contains more WaterWater | +305.4% |
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +473.2% |
| Contains more OtherOther | +138.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +278.9% |
| Contains more Mono. FatMonounsaturated fat | +260% |
~equal in
Saturated fat
~0.032g
