White bread vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between white bread and dates?
- White bread is richer in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, and manganese, while dates are higher in fiber and potassium.
- White bread's daily need coverage for vitamin B1 is 40% higher.
- Dates have 245 times less sodium than white bread. White bread has 490mg of sodium, while dates have 2mg.
- White bread has a higher glycemic index (73) than dates (42).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Dates, deglet noor types in this comparison.
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.
| Contains more CalciumCalcium | +269.2% |
| Contains more IronIron | +253.9% |
| Contains more ZincZinc | +155.2% |
| Contains more PhosphorusPhosphorus | +58.1% |
| Contains more ManganeseManganese | +104.6% |
| Contains more SeleniumSelenium | +633.3% |
| Contains more MagnesiumMagnesium | +87% |
| Contains more PotassiumPotassium | +420.6% |
| Contains more CopperCopper | +104% |
| Contains less SodiumSodium | -99.6% |
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 EVitamin E | +340% |
| Contains more Vitamin B1Vitamin B1 | +925% |
| Contains more Vitamin B2Vitamin B2 | +268.2% |
| Contains more Vitamin B3Vitamin B3 | +275.2% |
| Contains more FolateFolate | +484.2% |
| Contains more CholineCholine | +131.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +89.7% |
| Contains more Vitamin KVitamin K | +1250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +261.2% |
| Contains more FatsFats | +753.8% |
| Contains more WaterWater | +77.4% |
| Contains more OtherOther | +23.8% |
| Contains more CarbsCarbs | +51.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | +1563.9% |
| Contains more Poly. FatPolyunsaturated fat | +8331.6% |
| Contains less Sat. FatSaturated fat | -95.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
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 MaltoseMaltose | +1291.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1165.6% |
| Contains more FructoseFructose | +704.9% |
~equal in
Lactose
~0g
~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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.533mg | 0.052mg | 40% |
| Selenium | 22µg | 3µg | 35% |
| Iron | 3.61mg | 1.02mg | 32% |
| Folate | 111µg | 19µg | 23% |
| Vitamin B3 | 4.78mg | 1.274mg | 22% |
| Fructose | 2.43g | 19.56g | 21% |
| Fiber | 2.7g | 8g | 21% |
| Sodium | 490mg | 2mg | 21% |
| Potassium | 126mg | 656mg | 16% |
| Starch | 37.17g | 15% | |
| Vitamin B2 | 0.243mg | 0.066mg | 14% |
| Protein | 8.85g | 2.45g | 13% |
| Copper | 0.101mg | 0.206mg | 12% |
| Manganese | 0.536mg | 0.262mg | 12% |
| Calcium | 144mg | 39mg | 11% |
| Polyunsaturated fat | 1.602g | 0.019g | 11% |
| Carbs | 49.42g | 75.03g | 9% |
| Vitamin B6 | 0.087mg | 0.165mg | 6% |
| Magnesium | 23mg | 43mg | 5% |
| Phosphorus | 98mg | 62mg | 5% |
| Fats | 3.33g | 0.39g | 5% |
| Zinc | 0.74mg | 0.29mg | 4% |
| Saturated fat | 0.698g | 0.032g | 3% |
| Choline | 14.6mg | 6.3mg | 2% |
| Vitamin K | 0.2µg | 2.7µg | 2% |
| Monounsaturated fat | 0.599g | 0.036g | 1% |
| Calories | 266kcal | 282kcal | 1% |
| Vitamin E | 0.22mg | 0.05mg | 1% |
| Vitamin B5 | 0.536mg | 0.589mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 46.72g | 67.03g | N/A |
| Sugar | 5.67g | 63.35g | N/A |
| Trans fat | 0.027g | 0g | N/A |
| 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% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
12%
Minerals Daily Need Coverage Score
56%
29%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 57.68g)
Which food is cheaper?
White bread is cheaper (difference - $2)
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 488mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.666g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.