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Veggie burger vs. Dates — In-Depth Nutrition Comparison

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The main differences between veggie burgers and dates

  • Veggie burgers are richer than dates in vitamin B1, vitamin B12, selenium, manganese, folate, phosphorus, iron, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B1 for veggie burgers is 217% higher.
  • Dates contain less sodium.
  • Dates have a lower glycemic index than veggie burgers.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Dates, deglet noor.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Dates
2
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 MagnesiumMagnesium +30.2%
Contains more CalciumCalcium +248.7%
Contains more IronIron +136.3%
Contains more ZincZinc +334.5%
Contains more PhosphorusPhosphorus +232.3%
Contains more ManganeseManganese +263%
Contains more SeleniumSelenium +653.3%
Contains more PotassiumPotassium +97%
Contains less SodiumSodium -99.6%
~equal in Copper ~0.206mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Dates
1
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 +1025%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B1Vitamin B1 +4998.1%
Contains more Vitamin B2Vitamin B2 +269.7%
Contains more Vitamin B3Vitamin B3 +194.6%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55.6%
Contains more FolateFolate +552.6%
Contains more CholineCholine +207.9%
Contains more Vitamin B5Vitamin B5 +103.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Dates
1
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 +540.8%
Contains more FatsFats +1515.4%
Contains more WaterWater +198.1%
Contains more OtherOther +57.5%
Contains more CarbsCarbs +425.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 +4838.9%
Contains more Poly. FatPolyunsaturated fat +10547.4%
Contains less Sat. FatSaturated fat -97.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Dates
4
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 StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +3745.2%
Contains more GlucoseGlucose +7542.3%
Contains more FructoseFructose +14946.2%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veggie burger Dates DV% diff.
Vitamin B1 2.651mg 0.052mg 217%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 3µg 36%
Manganese 0.951mg 0.262mg 30%
Protein 15.7g 2.45g 27%
Folate 124µg 19µg 26%
Sodium 569mg 2mg 25%
Fructose 0.13g 19.56g 24%
Phosphorus 206mg 62mg 21%
Carbs 14.27g 75.03g 20%
Iron 2.41mg 1.02mg 17%
Vitamin B3 3.753mg 1.274mg 15%
Vitamin B2 0.244mg 0.066mg 14%
Polyunsaturated fat 2.023g 0.019g 13%
Fiber 4.9g 8g 12%
Vitamin B6 0.303mg 0.165mg 11%
Potassium 333mg 656mg 10%
Calcium 136mg 39mg 10%
Zinc 1.26mg 0.29mg 9%
Fats 6.3g 0.39g 9%
Vitamin B5 0.289mg 0.589mg 6%
Saturated fat 1.44g 0.032g 6%
Calories 177kcal 282kcal 5%
Vitamin C 4.5mg 0.4mg 5%
Monounsaturated fat 1.778g 0.036g 4%
Magnesium 56mg 43mg 3%
Starch 5.78g 2%
Choline 19.4mg 6.3mg 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 0.05mg 1%
Copper 0.2mg 0.206mg 1%
Vitamin K 4.2µg 2.7µg 1%
Net carbs 9.37g 67.03g N/A
Sugar 1.07g 63.35g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.012mg 0%
Threonine 0.605mg 0.043mg 0%
Isoleucine 0.78mg 0.049mg 0%
Leucine 1.399mg 0.084mg 0%
Lysine 1.004mg 0.066mg 0%
Methionine 0.291mg 0.022mg 0%
Phenylalanine 0.885mg 0.05mg 0%
Valine 0.89mg 0.071mg 0%
Histidine 0.465mg 0.032mg 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger 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
97%
Veggie burger
12%
Dates
Minerals Daily Need Coverage Score
71%
Veggie burger
29%
Dates

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 62.28g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 567mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.408g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 17)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.