Nutrition Comparison Tool

Search the database of over 200,000 foods to compare 20 foods or more.
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Dates (Deglet Noor)
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Medjool Dates
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 3% DV 60 calories
  • Medjool Dates 1 date, pitted (x1) 3% DV 66 calories

Fat Comparison


65g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 0% DV 0.1g
  • Medjool Dates 1 date, pitted (x1) 0% DV 0g

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 6% DV 16g
  • Medjool Dates 1 date, pitted (x1) 7% DV 18g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 1% DV 0.5g
  • Medjool Dates 1 date, pitted (x1) 1% DV 0.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 0% DV 0mg
  • Medjool Dates 1 date, pitted (x1) --% DV --mg

Fiber Comparison


25g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 6% DV 1.7g
  • Medjool Dates 1 date, pitted (x1) 6% DV 1.6g

Sugar Comparison


50g = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 27% DV 13.5g
  • Medjool Dates 1 date, pitted (x1) 32% DV 16g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 1% DV 0.2mg
  • Medjool Dates 1 date, pitted (x1) 1% DV 0.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 1% DV 8.3mg
  • Medjool Dates 1 date, pitted (x1) 1% DV 15.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Dates (Deglet Noor) 1 date, pitted (x3) 3% DV 139.7mg
  • Medjool Dates 1 date, pitted (x1) 4% DV 167mg
Comparison Table

Table Legend

  1. Dates (Deglet Noor)
  2. Medjool Dates
-- = missing data
  Macronutrients
Food # 1 2
Weight (g) 21 24
Calories
(%DV)		 60
(3%)		 66
(3%)
Fat (g)
(%DV)		 0.1
(0%)		 0
(0%)
Protein (g)
(%DV)		 0.5
(1%)		 0.4
(1%)
Carbohydrate (g)
(%DV)		 16
(6%)		 18
(7%)
Sugars (g)
(%DV)		 13.5
(27%)		 16
(32%)
Fiber (g)
(%DV)		 1.7
(6%)		 1.6
(6%)
Cholesterol (mg)
(%DV)		 0
(0%)		 --
(--%)
Saturated Fats (g)
(%DV)		 0
(0%)		 --
(--%)
Net-Carbs (g) 14.3
16.4
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 21 24
Calcium (mg)
(%DV)		 8.3
(1%)		 15.4
(1%)
Iron, Fe (mg)
(%DV)		 0.2
(1%)		 0.2
(1%)
Potassium, K (mg)
(%DV)		 139.7
(3%)		 167
(4%)
Magnesium (mg)
(%DV)		 9.2
(2%)		 13
(3%)
Phosphorus, P (mg)
(%DV)		 13.2
(1%)		 14.9
(1%)
Sodium (mg)
(%DV)		 0.4
(0%)		 0.2
(0%)
Zinc, Zn (mg)
(%DV)		 0.1
(1%)		 0.1
(1%)
Copper, Cu (mg)
(%DV)		 0
(5%)		 0.1
(10%)
Manganese (mg)
(%DV)		 0.1
(2%)		 0.1
(3%)
Selenium, Se (mcg)
(%DV)		 0.6
(1%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 21 24
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 0.1
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(1%)		 0
(1%)
Riboflavin (B2) (mg)
(%DV)		 0
(1%)		 0
(1%)
Niacin (B3) (mg)
(%DV)		 0.3
(2%)		 0.4
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(3%)		 0.2
(4%)
Vitamin B6 (mg)
(%DV)		 0
(2%)		 0.1
(4%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 4
(1%)		 3.6
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 4
(1%)		 3.6
(1%)
Folate DFE (mcg)
(%)		 4
(1%)		 3.6
(1%)
Choline (mg)
(%DV)		 1.3
(0%)		 2.4
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 --
(--%)
Retinol (mcg) 0
--
Carotene, beta (mcg)
(%RDA)		 1.3
(0%)		 21.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2.1 35.8
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 16
5.5
Vitamin E (mg)
(%DV)		 0
(0%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.6
(0%)		 0.6
(1%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (mcg) --
--
  Other
Food # 1 2
Weight (g) 21 24
Water (g) 4.4
5.1
Ash (g) 0
0
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score -2.55
-3.3
  Carbohydrates
Food # 1 2
Weight (g) 21 24
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 5.1
0.1
Glucose (Dextrose) (g) 4.2
8.1
Fructose (g) 4.2
7.7
Lactose (g) 0
0
Maltose (g) 0
0.1
Galactose (g) 0
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 21 24
Monounsaturated Fats (mg) 8
--
Polyunsaturated Fats (mg) 4
--
Omega 3s (mg)
(%AI)		 1
(0%)		 --
(--%)
Omega 6s (mg)
(%AI)		 3
(0%)		 --
(--%)
Omega 3 to Omega 6 Ratio 0.19
--
Omega 6 to Omega 3 Ratio 5.33
--
18:3 n-3 c,c,c (ALA) (mg) --
--
20:5 n-3 (EPA) (mg) 0
--
22:5 n-3 (DPA) (mg) 0
--
22:6 n-3 (DHA) (mg) 0
--
Trans-Polyenoic Fats (mg) --
--
Stigmasterol (mg) --
--
Campesterol (mg) --
--
Beta-sitosterol (mg) --
--
Phytosterols (mg) --
--
4:0 (mg) 0
--
6:0 (mg) 0
--
8:0 (mg) 0
--
10:0 (mg) 0
--
12:0 (mg) 0
--
13:0 (mg) --
--
14:0 (mg) 0
--
15:0 (mg) 0
--
16:0 (mg) 4
--
17:0 (mg) 0
--
18:0 (mg) 2
--
20:0 (mg) 0
--
22:0 (mg) 0
--
24:0 (mg) --
--
14:1 (mg) 0
--
15:1 (mg) 0
--
16:1 undifferentiated (mg) 0
--
16:1 c (mg) --
--
17:1 (mg) 0
--
18:1 undifferentiated (mg) 7
--
18:1 c (mg) --
--
18:1-11 t (18:1t n-7) (mg) --
--
20:1 (mg) 0
--
22:1 undifferentiated (mg) 0
--
22:1 c (mg) --
--
24:1 c (mg) --
--
18:2 undiff (mg) 3
--
18:2 n-6 c,c (mg) --
--
18:2 CLAs (mg) --
--
18:2 i (mg) --
--
18:3 undiff (mg) 1
--
18:3 n-6 c,c,c (mg) 0
--
18:3i (mg) --
--
18:4 (mg) 0
--
20:2 n-6 c,c (mg) 0
--
20:3 undifferentiated (mg) 0
--
20:3 n-3 (mg) --
--
20:3 n-6 (mg) --
--
20:4 undifferentiated (mg) 0
--
20:4 n-6 (mg) --
--
21:5 (mg) --
--
22:4 (mg) --
--
Trans-Monoenoic Fats (mg) --
--
16:1 t (mg) --
--
18:1 t (mg) --
--
22:1 t (mg) --
--
18:2 t not further def. (mg) --
--
18:2 t,t (mg) --
--
  Amino Acids
Food # 1 2
Weight (g) 21 24
Essential  
Histidine (mg)
(%RDI)		 7
(1%)		 7
(1%)
Isoleucine (mg)
(%RDI)		 10
(1%)		 11
(1%)
Leucine (mg)
(%RDI)		 18
(1%)		 20
(1%)
Lysine (mg)
(%RDI)		 14
(1%)		 13
(1%)
Methionine (mg)
(%RDI)		 5
(1%)		 4
(1%)
Phenylalanine (mg)
(%RDI)		 11
(1%)		 12
(1%)
Threonine (mg)
(%RDI)		 9
(1%)		 10
(1%)
Tryptophan (mg)
(%RDI)		 3
(1%)		 2
(1%)
Valine (mg)
(%RDI)		 15
(1%)		 16
(1%)
Conditional  
Arginine (mg) 29
14
Cystine (mg)
(%RDI)		 14
(5%)		 11
(4%)
Glycine (mg) 22
22
Proline (mg) 28
27
Tyrosine (mg)
(%RDI)		 3
(0%)		 4
(0%)
Non-Essential  
Alanine (mg) 18
19
Aspartic acid (mg) 45
53
Betaine (mg) 0
0
Glutamic acid (mg) 76
64
Hydroxyproline (mg) --
--
Serine (mg) 12
15
Data Source
Dates (Deglet Noor)
USDA Food Data Central Standard Release (Common)
Medjool Dates
USDA Food Data Central Standard Release (Common)
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