Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Dates (Deglet Noor)
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      Medjool Dates
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      Clear Comparison Compare Save Comparison
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 3% DV 59 calories
      • Medjool Dates 1 date, pitted (x1) 3% DV 66 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 0% DV 0.08g
      • Medjool Dates 1 date, pitted (x1) 0% DV 0.04g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 6% DV 15.8g
      • Medjool Dates 1 date, pitted (x1) 7% DV 18g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 1% DV 0.51g
      • Medjool Dates 1 date, pitted (x1) 1% DV 0.43g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 0% DV 0mg
      • Medjool Dates 1 date, pitted (x1) --% DV --mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 0% DV 0.01g
      • Medjool Dates 1 date, pitted (x1) --% DV --g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 6% DV 1.7g
      • Medjool Dates 1 date, pitted (x1) 6% DV 1.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 27% DV 13.3g
      • Medjool Dates 1 date, pitted (x1) 32% DV 16g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 1% DV 0.21mg
      • Medjool Dates 1 date, pitted (x1) 1% DV 0.22mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 1% DV 8.2mg
      • Medjool Dates 1 date, pitted (x1) 1% DV 15.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Dates (Deglet Noor) 3 dates (x1) 3% DV 137.8mg
      • Medjool Dates 1 date, pitted (x1) 4% DV 167mg
      Comparison Table

      Table Legend

      1. Dates (Deglet Noor)
      2. Medjool Dates
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2
      Weight (g) 21 24
      Calories
      (%DV)
      59
      (3%)
      66
      (3%)
      Fat (g)
      (%DV)
      0.08
      (0%)
      0.04
      (0%)
      Protein (g)
      (%DV)
      0.51
      (1%)
      0.43
      (1%)
      Carbohydrate (g)
      (%DV)
      15.8
      (6%)
      18
      (7%)
      Sugars (g)
      (%DV)
      13.3
      (27%)
      16
      (32%)
      Fiber (g)
      (%DV)
      1.7
      (6%)
      1.6
      (6%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      --
      (--%)
      Saturated Fats (g)
      (%DV)
      0.01
      (0%)
      --
      (--%)
      Net-Carbs (g) 14.1
      16.4
      Trans Fatty Acids (g) 0
      0
        Minerals
      Food # 1 2
      Weight (g) 21 24
      Calcium (mg)
      (%DV)
      8.2
      (1%)
      15.4
      (1%)
      Iron, Fe (mg)
      (%DV)
      0.21
      (1%)
      0.22
      (1%)
      Potassium, K (mg)
      (%DV)
      137.8
      (3%)
      167
      (4%)
      Magnesium (mg)
      (%DV)
      9
      (2%)
      13
      (3%)
      Phosphorus, P (mg)
      (%DV)
      13
      (1%)
      14.9
      (1%)
      Sodium (mg)
      (%DV)
      0.42
      (0%)
      0.24
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.06
      (1%)
      0.11
      (1%)
      Copper, Cu (mg)
      (%DV)
      0.04
      (5%)
      0.09
      (10%)
      Manganese (mg)
      (%DV)
      0.06
      (2%)
      0.07
      (3%)
      Selenium, Se (mcg)
      (%DV)
      0.63
      (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)
      0.08
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.01
      (1%)
      0.01
      (1%)
      Riboflavin (B2) (mg)
      (%DV)
      0.01
      (1%)
      0.01
      (1%)
      Niacin (B3) (mg)
      (%DV)
      0.27
      (2%)
      0.39
      (2%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.12
      (2%)
      0.19
      (4%)
      Vitamin B6 (mg)
      (%DV)
      0.03
      (2%)
      0.06
      (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) 15.8
      5.5
      Vitamin E (mg)
      (%DV)
      0.01
      (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)
      0.57
      (0%)
      0.65
      (1%)
      Vitamin K1 (mcg) 0
      0
      Menaquinone-4 (K2) (mcg) --
      --
        Other
      Food # 1 2
      Weight (g) 21 24
      Water (g) 4.3
      5.1
      Ash (g) 0.34
      0.42
      Alcohol (g) 0
      --
      Caffeine (mg) 0
      --
      Theobromine (mg) 0
      --
      PRAL score -2.52
      -3.3
        Carbohydrates
      Food # 1 2
      Weight (g) 21 24
      Soluble Fiber (g) --
      --
      Insoluble Fiber (g) --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 5
      0.13
      Glucose (Dextrose) (g) 4.2
      8.1
      Fructose (g) 4.1
      7.7
      Lactose (g) 0
      0
      Maltose (g) 0.03
      0.07
      Galactose (g) 0
      0
      Starch (g) --
      --
      Carbohydrate, other (g) --
      --
      Total sugar alcohols (g) --
      --
        Fats
      Food # 1 2
      Weight (g) 21 24
      Monounsaturated Fats (g) 0.008
      --
      Polyunsaturated Fats (g) 0.004
      --
      Omega 3s (g)
      (%AI)
      0.001
      (0%)
      --
      (--%)
      Omega 6s (g)
      (%AI)
      0.003
      (0%)
      --
      (--%)
      Omega 3 to Omega 6 Ratio 0.19
      --
      Omega 6 to Omega 3 Ratio 5.33
      --
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      --
      Docosapentaenoic Acid (DPA) (g) 0
      --
      Docosahexaenoic Acid (DHA) (g) 0
      --
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      gamma-Linolenic Acid (GLA) (g) 0
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      Arachidonic acid (AA) (g) --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      --
      Caproic (6:0) (g) 0
      --
      Caprylic Acid (8:0) (g) 0
      --
      Capric Acid (10:0) (g) 0
      --
      Lauric Acid (12:0) (g) 0
      --
      Tridecanoic Acid (13:0) (g) --
      --
      Myristic Acid (14:0) (g) 0
      --
      Pentadecanoic Acid (15:0) (g) 0
      --
      Palmitic Acid (16:0) (g) 0.004
      --
      Margaric Acid (17:0) (g) 0
      --
      Stearic Acid (18:0) (g) 0.002
      --
      Arachidic Acid (20:0) (g) 0
      --
      Behenic Acid (22:0) (g) 0
      --
      Lignoceric Acid (24:0) (g) --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      --
      Pentadecenoic Acid (15:1) (g) 0
      --
      Palmitoleic Acid (16:1) (g) 0
      --
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      Heptadecenoic Acid (17:1) (g) 0
      --
      Oleic Acid (18:1) (g) 0.007
      --
      c-Oleic Acid (18:1 cis) (g) --
      --
      c-Vaccenic acid (g) --
      --
      Gadoleic Acid (20:1) (g) 0
      --
      Docosenoic Acid (22:1) (g) 0
      --
      c-Docosenoic Acid (22:1 c) (g) --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.003
      --
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      Octadecatrienoic (undiff) (g) 0.001
      --
      Octadecatrienoic Acid (mixed) (g) --
      --
      Parinaric Acid (18:4) (g) 0
      --
      Eicosatrienoic Acid (20:3) (g) 0
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      --
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      22:4 (g) --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      t-Monoenoic Fats (g) --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      Stigmasterol (g) --
      --
      Campesterol (g) --
      --
      Beta-sitosterol (g) --
      --
      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) 21
      22
      Proline (mg) 27
      27
      Tyrosine (mg)
      (%RDI)
      3
      (0%)
      4
      (0%)
      Non-Essential  
      Alanine (mg) 17
      19
      Aspartic acid (mg) 45
      53
      Betaine (mg) 0.08
      0.1
      Glutamic acid (mg) 75
      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)