Yogurt vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between yogurt and dates
- Yogurt has more vitamin B12, vitamin B2, selenium, and phosphorus; however, dates are higher in fiber, copper, potassium, iron, manganese, and vitamin B6.
- Dates cover your daily need for fiber 32% more than yogurt.
- The glycemic index of dates is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat 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 CalciumCalcium | +182.1% |
| Contains more ZincZinc | +79.3% |
| Contains more PhosphorusPhosphorus | +117.7% |
| Contains more SeleniumSelenium | +223.3% |
| Contains more MagnesiumMagnesium | +290.9% |
| Contains more PotassiumPotassium | +365.2% |
| Contains more IronIron | +1357.1% |
| Contains more CopperCopper | +1111.8% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +2811.1% |
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 B2Vitamin B2 | +321.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +139.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B1Vitamin B1 | +126.1% |
| Contains more Vitamin B3Vitamin B3 | +512.5% |
| Contains more Vitamin B5Vitamin B5 | +77.9% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +171.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +315.9% |
| Contains more WaterWater | +314.5% |
| Contains more CarbsCarbs | +1984.2% |
| Contains more OtherOther | +122.2% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +47.2% |
| Contains less Sat. FatSaturated Fat | -72.6% |
| Contains more Poly. FatPolyunsaturated fat | +58.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 59kcal | 282kcal |
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| Protein | 10.19g | 2.45g |
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| Fats | 0.39g | 0.39g | |
| Vitamin C | 0mg | 0.4mg |
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| Net carbs | 3.6g | 67.03g |
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| Carbs | 3.6g | 75.03g |
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| Cholesterol | 5mg | 0mg |
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| Magnesium | 11mg | 43mg |
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| Calcium | 110mg | 39mg |
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| Potassium | 141mg | 656mg |
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| Iron | 0.07mg | 1.02mg |
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| Sugar | 3.24g | 63.35g |
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| Fiber | 0g | 8g |
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| Copper | 0.017mg | 0.206mg |
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| Zinc | 0.52mg | 0.29mg |
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| Phosphorus | 135mg | 62mg |
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| Sodium | 36mg | 2mg |
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| Vitamin A | 4IU | 10IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.01mg | 0.05mg |
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| Manganese | 0.009mg | 0.262mg |
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| Selenium | 9.7µg | 3µg |
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| Vitamin B1 | 0.023mg | 0.052mg |
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| Vitamin B2 | 0.278mg | 0.066mg |
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| Vitamin B3 | 0.208mg | 1.274mg |
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| Vitamin B5 | 0.331mg | 0.589mg |
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| Vitamin B6 | 0.063mg | 0.165mg |
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| Vitamin B12 | 0.75µg | 0µg |
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| Vitamin K | 0µg | 2.7µg |
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| Folate | 7µg | 19µg |
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| Trans Fat | 0.006g | 0g |
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| Choline | 15.1mg | 6.3mg |
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| Saturated Fat | 0.117g | 0.032g |
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| Monounsaturated Fat | 0.053g | 0.036g |
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| Polyunsaturated fat | 0.012g | 0.019g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Fructose | 0g | 19.56g |
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| Omega-3 - ALA | 0.001g |
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| Omega-6 - Linoleic acid | 0.01g |
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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 | Equal | |
| 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
17%
12%
Minerals Daily Need Coverage Score
19%
29%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 60.11g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Dates is cheaper (difference - $0.6)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food is richer in minerals?
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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.