Yam vs. Dates — In-Depth Nutrition Comparison
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How are yam and dates different?
- Yam is richer in vitamin C, vitamin B6, and manganese, while dates are higher in fiber, iron, vitamin B5, and magnesium.
- Yam covers your daily need for vitamin C, 19% more than dates.
- Yam contains 2 times more vitamin B6 than dates. Yam contains 0.293mg of vitamin B6, while dates contain 0.165mg.
Yam, raw and Dates, deglet noor types were used in this article.
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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 PotassiumPotassium | +24.4% |
| Contains more ManganeseManganese | +51.5% |
| Contains more MagnesiumMagnesium | +104.8% |
| Contains more CalciumCalcium | +129.4% |
| Contains more IronIron | +88.9% |
| Contains more CopperCopper | +15.7% |
| Contains more ZincZinc | +20.8% |
| Contains more PhosphorusPhosphorus | +12.7% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +328.6% |
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 CVitamin C | +4175% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +115.4% |
| Contains more Vitamin B6Vitamin B6 | +77.6% |
| Contains more FolateFolate | +21.1% |
| Contains more CholineCholine | +161.9% |
| Contains more Vitamin B2Vitamin B2 | +106.3% |
| Contains more Vitamin B3Vitamin B3 | +130.8% |
| Contains more Vitamin B5Vitamin B5 | +87.6% |
| Contains more Vitamin KVitamin K | +17.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Vitamin C | 17.1mg | 0.4mg | 19% |
| Carbs | 27.88g | 75.03g | 16% |
| Fiber | 4.1g | 8g | 16% |
| Vitamin B6 | 0.293mg | 0.165mg | 10% |
| Calories | 118kcal | 282kcal | 8% |
| Vitamin B5 | 0.314mg | 0.589mg | 6% |
| Manganese | 0.397mg | 0.262mg | 6% |
| Iron | 0.54mg | 1.02mg | 6% |
| Vitamin B3 | 0.552mg | 1.274mg | 5% |
| Magnesium | 21mg | 43mg | 5% |
| Vitamin B1 | 0.112mg | 0.052mg | 5% |
| Potassium | 816mg | 656mg | 5% |
| Selenium | 0.7µg | 3µg | 4% |
| Copper | 0.178mg | 0.206mg | 3% |
| Vitamin B2 | 0.032mg | 0.066mg | 3% |
| Protein | 1.53g | 2.45g | 2% |
| Choline | 16.5mg | 6.3mg | 2% |
| Calcium | 17mg | 39mg | 2% |
| Vitamin E | 0.35mg | 0.05mg | 2% |
| Folate | 23µg | 19µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Phosphorus | 55mg | 62mg | 1% |
| Fats | 0.17g | 0.39g | 0% |
| Net carbs | 23.78g | 67.03g | N/A |
| Sugar | 0.5g | 63.35g | N/A |
| Zinc | 0.24mg | 0.29mg | 0% |
| Sodium | 9mg | 2mg | 0% |
| Vitamin K | 2.3µg | 2.7µg | 0% |
| Saturated fat | 0.037g | 0.032g | 0% |
| Monounsaturated fat | 0.006g | 0.036g | 0% |
| Polyunsaturated fat | 0.076g | 0.019g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.054mg | 0.043mg | 0% |
| Isoleucine | 0.052mg | 0.049mg | 0% |
| Leucine | 0.096mg | 0.084mg | 0% |
| Lysine | 0.059mg | 0.066mg | 0% |
| Methionine | 0.021mg | 0.022mg | 0% |
| Phenylalanine | 0.071mg | 0.05mg | 0% |
| Valine | 0.062mg | 0.071mg | 0% |
| Histidine | 0.034mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +239% |
| Contains more ProteinProtein | +60.1% |
| Contains more FatsFats | +129.4% |
| Contains more CarbsCarbs | +169.1% |
| Contains more OtherOther | +95.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +300% |
| Contains less Sat. FatSaturated fat | -13.5% |
| Contains more Mono. FatMonounsaturated fat | +500% |