Side-by-Side Comparison

Dates (Medjool) vs Rolled Oats (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-29%

Dates (Medjool)

Dates (Medjool) has fewer calories (energy) (277 kcal vs 389 kcal, 112 kcal less).

Higher Protein

+833%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 1.8 g in Dates (Medjool) (+15.1 g, +833%).

Higher Dietary Fiber

+58%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 6.7 g in Dates (Medjool) (+3.9 g, +58%).

Higher Potassium

+62%

Dates (Medjool)

Dates (Medjool) provides 696 mg vs 429 mg in Rolled Oats (Raw) (+267 mg, +62%).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Rolled Oats (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Dates (Medjool)

277 kcal14% DV

Rolled Oats (Raw)

389 kcal19% DV

Rolled Oats (Raw) provides 389 kcal vs 277 kcal in Dates (Medjool) (+112 kcal, +40%).

ProteinRolled Oats (Raw) higher

Dates (Medjool)

1.8 g4% DV

Rolled Oats (Raw)

16.9 g34% DV

Rolled Oats (Raw) provides 16.9 g vs 1.8 g in Dates (Medjool) (+15.1 g, +833%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Rolled Oats (Raw)

66.3 g24% DV

Dates (Medjool) provides 75.0 g vs 66.3 g in Rolled Oats (Raw) (+8.7 g, +13%).

Dietary FiberRolled Oats (Raw) higher

Dates (Medjool)

6.7 g24% DV

Rolled Oats (Raw)

10.6 g38% DV

Rolled Oats (Raw) provides 10.6 g vs 6.7 g in Dates (Medjool) (+3.9 g, +58%).

Total FatRolled Oats (Raw) higher

Dates (Medjool)

0.15 g

Rolled Oats (Raw)

6.9 g9% DV

Rolled Oats (Raw) provides 6.9 g vs 0.15 g in Dates (Medjool) (+6.8 g, +4500%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Rolled Oats (Raw)

0.99 g2% DV

Dates (Medjool) provides 66.5 g vs 0.99 g in Rolled Oats (Raw) (+65.5 g, +6614%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Rolled Oats (Raw)

0 mg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Rolled Oats (Raw)

0 µg

Dates (Medjool) has higher vitamin a (rae) (7.0 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Rolled Oats (Raw)

0 µg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Dates (Medjool)

0.05 mg

Rolled Oats (Raw)

0.42 mg3% DV

Rolled Oats (Raw) provides 0.42 mg vs 0.05 mg in Dates (Medjool) (+0.37 mg, +740%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

Rolled Oats (Raw)

1.9 µg2% DV

Dates (Medjool) provides 2.7 µg vs 1.9 µg in Rolled Oats (Raw) (+0.8 µg, +42%).

Folate (DFE)Rolled Oats (Raw) higher

Dates (Medjool)

15 µg4% DV

Rolled Oats (Raw)

56 µg14% DV

Rolled Oats (Raw) provides 56 µg vs 15 µg in Dates (Medjool) (+41 µg, +273%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Dates (Medjool)

0.05 mg4% DV

Rolled Oats (Raw)

0.76 mg64% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.05 mg in Dates (Medjool) (+0.71 mg, +1426%).

Riboflavin (Vitamin B2)Rolled Oats (Raw) higher

Dates (Medjool)

0.06 mg5% DV

Rolled Oats (Raw)

0.14 mg11% DV

Rolled Oats (Raw) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Rolled Oats (Raw)

0.96 mg6% DV

Dates (Medjool) provides 1.6 mg vs 0.96 mg in Rolled Oats (Raw) (+0.65 mg, +68%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Dates (Medjool)

0.81 mg16% DV

Rolled Oats (Raw)

1.3 mg27% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.81 mg in Dates (Medjool) (+0.54 mg, +68%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Rolled Oats (Raw)

0.12 mg7% DV

Dates (Medjool) provides 0.25 mg vs 0.12 mg in Rolled Oats (Raw) (+0.13 mg, +109%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Rolled Oats (Raw)

0 µg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Dates (Medjool)

1.0 mg

Rolled Oats (Raw)

2.0 mg

Rolled Oats (Raw) provides 2.0 mg vs 1.0 mg in Dates (Medjool) (+1.0 mg, +100%).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Rolled Oats (Raw)

429 mg9% DV

Dates (Medjool) provides 696 mg vs 429 mg in Rolled Oats (Raw) (+267 mg, +62%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

Rolled Oats (Raw)

54.0 mg4% DV

Dates (Medjool) provides 64.0 mg vs 54.0 mg in Rolled Oats (Raw) (+10.0 mg, +19%).

IronRolled Oats (Raw) higher

Dates (Medjool)

0.90 mg5% DV

Rolled Oats (Raw)

4.7 mg26% DV

Rolled Oats (Raw) provides 4.7 mg vs 0.90 mg in Dates (Medjool) (+3.8 mg, +424%).

MagnesiumRolled Oats (Raw) higher

Dates (Medjool)

54.0 mg13% DV

Rolled Oats (Raw)

177 mg42% DV

Rolled Oats (Raw) provides 177 mg vs 54.0 mg in Dates (Medjool) (+123 mg, +228%).

PhosphorusRolled Oats (Raw) higher

Dates (Medjool)

62.0 mg5% DV

Rolled Oats (Raw)

523 mg42% DV

Rolled Oats (Raw) provides 523 mg vs 62.0 mg in Dates (Medjool) (+461 mg, +744%).

ZincRolled Oats (Raw) higher

Dates (Medjool)

0.44 mg4% DV

Rolled Oats (Raw)

4.0 mg36% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.44 mg in Dates (Medjool) (+3.5 mg, +802%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Dates (Medjool)

0.03 g

Rolled Oats (Raw)

1.2 g6% DV

Rolled Oats (Raw) provides 1.2 g vs 0.03 g in Dates (Medjool) (+1.2 g, +3713%).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Dates (Medjool)

66 kcal3% DV

Rolled Oats (Raw)

156 kcal8% DV

Rolled Oats (Raw) provides 156 kcal vs 66 kcal in Dates (Medjool) (+89 kcal, +134%).

ProteinRolled Oats (Raw) higher

Dates (Medjool)

0.43 g1% DV

Rolled Oats (Raw)

6.8 g14% DV

Rolled Oats (Raw) provides 6.8 g vs 0.43 g in Dates (Medjool) (+6.3 g, +1455%).

CarbohydratesRolled Oats (Raw) higher

Dates (Medjool)

18.0 g7% DV

Rolled Oats (Raw)

26.5 g10% DV

Rolled Oats (Raw) provides 26.5 g vs 18.0 g in Dates (Medjool) (+8.5 g, +47%).

Dietary FiberRolled Oats (Raw) higher

Dates (Medjool)

1.6 g6% DV

Rolled Oats (Raw)

4.2 g15% DV

Rolled Oats (Raw) provides 4.2 g vs 1.6 g in Dates (Medjool) (+2.6 g, +164%).

Total FatRolled Oats (Raw) higher

Dates (Medjool)

0.04 g

Rolled Oats (Raw)

2.8 g4% DV

Rolled Oats (Raw) provides 2.8 g vs 0.04 g in Dates (Medjool) (+2.7 g, +7567%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Rolled Oats (Raw)

0.40 g1% DV

Dates (Medjool) provides 16.0 g vs 0.40 g in Rolled Oats (Raw) (+15.6 g, +3928%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Rolled Oats (Raw)

0 mg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

1.7 µg

Rolled Oats (Raw)

0 µg

Dates (Medjool) has higher vitamin a (rae) (1.7 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Rolled Oats (Raw)

0 µg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Dates (Medjool)

0.01 mg

Rolled Oats (Raw)

0.17 mg1% DV

Rolled Oats (Raw) provides slightly more vitamin e (0.17 mg vs 0.01 mg).

Vitamin KRolled Oats (Raw) higher

Dates (Medjool)

0.6 µg1% DV

Rolled Oats (Raw)

0.8 µg1% DV

Rolled Oats (Raw) provides 0.8 µg vs 0.6 µg in Dates (Medjool) (+0.1 µg, +17%).

Folate (DFE)Rolled Oats (Raw) higher

Dates (Medjool)

3.6 µg1% DV

Rolled Oats (Raw)

22 µg6% DV

Rolled Oats (Raw) provides 22 µg vs 3.6 µg in Dates (Medjool) (+19 µg, +522%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Dates (Medjool)

0.01 mg1% DV

Rolled Oats (Raw)

0.31 mg25% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.01 mg in Dates (Medjool) (+0.29 mg, +2443%).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.01 mg1% DV

Rolled Oats (Raw)

0.06 mg4% DV

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.01 mg).

Niacin (Vitamin B3)Similar

Dates (Medjool)

0.39 mg2% DV

Rolled Oats (Raw)

0.38 mg2% DV

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of niacin (vitamin b3) (0.39 mg).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Dates (Medjool)

0.19 mg4% DV

Rolled Oats (Raw)

0.54 mg11% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.19 mg in Dates (Medjool) (+0.35 mg, +179%).

Vitamin B6Similar

Dates (Medjool)

0.06 mg4% DV

Rolled Oats (Raw)

0.05 mg3% DV

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Rolled Oats (Raw)

0 µg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Dates (Medjool)

0.24 mg

Rolled Oats (Raw)

0.80 mg

Rolled Oats (Raw) provides 0.80 mg vs 0.24 mg in Dates (Medjool) (+0.56 mg, +233%).

PotassiumSimilar

Dates (Medjool)

167 mg4% DV

Rolled Oats (Raw)

172 mg4% DV

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of potassium (167 mg).

CalciumRolled Oats (Raw) higher

Dates (Medjool)

15.4 mg1% DV

Rolled Oats (Raw)

21.6 mg2% DV

Rolled Oats (Raw) provides 21.6 mg vs 15.4 mg in Dates (Medjool) (+6.2 mg, +41%).

IronRolled Oats (Raw) higher

Dates (Medjool)

0.22 mg1% DV

Rolled Oats (Raw)

1.9 mg10% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.22 mg in Dates (Medjool) (+1.7 mg, +774%).

MagnesiumRolled Oats (Raw) higher

Dates (Medjool)

13.0 mg3% DV

Rolled Oats (Raw)

70.8 mg17% DV

Rolled Oats (Raw) provides 70.8 mg vs 13.0 mg in Dates (Medjool) (+57.8 mg, +446%).

PhosphorusRolled Oats (Raw) higher

Dates (Medjool)

14.9 mg1% DV

Rolled Oats (Raw)

209 mg17% DV

Rolled Oats (Raw) provides 209 mg vs 14.9 mg in Dates (Medjool) (+194 mg, +1306%).

ZincRolled Oats (Raw) higher

Dates (Medjool)

0.11 mg1% DV

Rolled Oats (Raw)

1.6 mg14% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.11 mg in Dates (Medjool) (+1.5 mg, +1404%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Dates (Medjool)

0.01 g

Rolled Oats (Raw)

0.49 g2% DV

Rolled Oats (Raw) provides 0.49 g vs 0.01 g in Dates (Medjool) (+0.48 g, +6254%).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Rolled Oats (Raw)

101 kcal5% DV

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinRolled Oats (Raw) higher

Dates (Medjool)

0.65 g1% DV

Rolled Oats (Raw)

4.4 g9% DV

Rolled Oats (Raw) provides 4.4 g vs 0.65 g in Dates (Medjool) (+3.7 g, +574%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Rolled Oats (Raw)

17.2 g6% DV

Dates (Medjool) provides 27.0 g vs 17.2 g in Rolled Oats (Raw) (+9.8 g, +57%).

Dietary FiberRolled Oats (Raw) higher

Dates (Medjool)

2.4 g9% DV

Rolled Oats (Raw)

2.8 g10% DV

Rolled Oats (Raw) provides 2.8 g vs 2.4 g in Dates (Medjool) (+0.34 g, +14%).

Total FatRolled Oats (Raw) higher

Dates (Medjool)

0.05 g

Rolled Oats (Raw)

1.8 g2% DV

Rolled Oats (Raw) provides 1.8 g vs 0.05 g in Dates (Medjool) (+1.7 g, +3222%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Rolled Oats (Raw)

0.26 g1% DV

Dates (Medjool) provides 23.9 g vs 0.26 g in Rolled Oats (Raw) (+23.7 g, +9197%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Rolled Oats (Raw)

0 mg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

2.5 µg

Rolled Oats (Raw)

0 µg

Dates (Medjool) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Rolled Oats (Raw)

0 µg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Dates (Medjool)

0.02 mg

Rolled Oats (Raw)

0.11 mg1% DV

Rolled Oats (Raw) provides slightly more vitamin e (0.11 mg vs 0.02 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

1.0 µg1% DV

Rolled Oats (Raw)

0.5 µg

Dates (Medjool) provides 1.0 µg vs 0.5 µg in Rolled Oats (Raw) (+0.5 µg, +97%).

Folate (DFE)Rolled Oats (Raw) higher

Dates (Medjool)

5.4 µg1% DV

Rolled Oats (Raw)

15 µg4% DV

Rolled Oats (Raw) provides 15 µg vs 5.4 µg in Dates (Medjool) (+9.2 µg, +170%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Dates (Medjool)

0.02 mg2% DV

Rolled Oats (Raw)

0.20 mg17% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

Rolled Oats (Raw)

0.04 mg3% DV

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.58 mg4% DV

Rolled Oats (Raw)

0.25 mg2% DV

Dates (Medjool) provides 0.58 mg vs 0.25 mg in Rolled Oats (Raw) (+0.33 mg, +132%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Dates (Medjool)

0.29 mg6% DV

Rolled Oats (Raw)

0.35 mg7% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.29 mg in Dates (Medjool) (+0.06 mg, +21%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.09 mg5% DV

Rolled Oats (Raw)

0.03 mg2% DV

Dates (Medjool) provides slightly more vitamin b6 (0.09 mg vs 0.03 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Rolled Oats (Raw)

0 µg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Dates (Medjool)

0.36 mg

Rolled Oats (Raw)

0.52 mg

Rolled Oats (Raw) provides 0.52 mg vs 0.36 mg in Dates (Medjool) (+0.16 mg, +44%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

Rolled Oats (Raw)

112 mg2% DV

Dates (Medjool) provides 251 mg vs 112 mg in Rolled Oats (Raw) (+139 mg, +125%).

CalciumDates (Medjool) higher

Dates (Medjool)

23.0 mg2% DV

Rolled Oats (Raw)

14.0 mg1% DV

Dates (Medjool) provides 23.0 mg vs 14.0 mg in Rolled Oats (Raw) (+9.0 mg, +64%).

IronRolled Oats (Raw) higher

Dates (Medjool)

0.32 mg2% DV

Rolled Oats (Raw)

1.2 mg7% DV

Rolled Oats (Raw) provides 1.2 mg vs 0.32 mg in Dates (Medjool) (+0.90 mg, +279%).

MagnesiumRolled Oats (Raw) higher

Dates (Medjool)

19.4 mg5% DV

Rolled Oats (Raw)

46.0 mg11% DV

Rolled Oats (Raw) provides 46.0 mg vs 19.4 mg in Dates (Medjool) (+26.6 mg, +137%).

PhosphorusRolled Oats (Raw) higher

Dates (Medjool)

22.3 mg2% DV

Rolled Oats (Raw)

136 mg11% DV

Rolled Oats (Raw) provides 136 mg vs 22.3 mg in Dates (Medjool) (+114 mg, +509%).

ZincRolled Oats (Raw) higher

Dates (Medjool)

0.16 mg1% DV

Rolled Oats (Raw)

1.0 mg9% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.16 mg in Dates (Medjool) (+0.87 mg, +552%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Dates (Medjool)

0.01 g

Rolled Oats (Raw)

0.32 g2% DV

Rolled Oats (Raw) provides 0.32 g vs 0.01 g in Dates (Medjool) (+0.31 g, +2653%).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Rolled Oats (Raw)

300 kcal15% DV

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of calories (energy) (299 kcal).

ProteinRolled Oats (Raw) higher

Dates (Medjool)

2.0 g4% DV

Rolled Oats (Raw)

13.0 g26% DV

Rolled Oats (Raw) provides 13.0 g vs 2.0 g in Dates (Medjool) (+11.1 g, +565%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Rolled Oats (Raw)

51.0 g19% DV

Dates (Medjool) provides 81.0 g vs 51.0 g in Rolled Oats (Raw) (+29.9 g, +59%).

Dietary FiberRolled Oats (Raw) higher

Dates (Medjool)

7.2 g26% DV

Rolled Oats (Raw)

8.2 g29% DV

Rolled Oats (Raw) provides 8.2 g vs 7.2 g in Dates (Medjool) (+0.93 g, +13%).

Total FatRolled Oats (Raw) higher

Dates (Medjool)

0.16 g

Rolled Oats (Raw)

5.3 g7% DV

Rolled Oats (Raw) provides 5.3 g vs 0.16 g in Dates (Medjool) (+5.2 g, +3180%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Rolled Oats (Raw)

0.76 g2% DV

Dates (Medjool) provides 71.8 g vs 0.76 g in Rolled Oats (Raw) (+71.0 g, +9317%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Rolled Oats (Raw)

0 mg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.6 µg1% DV

Rolled Oats (Raw)

0 µg

Dates (Medjool) has higher vitamin a (rae) (7.6 µg vs 0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Rolled Oats (Raw)

0 µg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ERolled Oats (Raw) higher

Dates (Medjool)

0.05 mg

Rolled Oats (Raw)

0.32 mg2% DV

Rolled Oats (Raw) provides 0.32 mg vs 0.05 mg in Dates (Medjool) (+0.27 mg, +499%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.9 µg2% DV

Rolled Oats (Raw)

1.5 µg1% DV

Dates (Medjool) provides 2.9 µg vs 1.5 µg in Rolled Oats (Raw) (+1.5 µg, +99%).

Folate (DFE)Rolled Oats (Raw) higher

Dates (Medjool)

16 µg4% DV

Rolled Oats (Raw)

43 µg11% DV

Rolled Oats (Raw) provides 43 µg vs 16 µg in Dates (Medjool) (+27 µg, +166%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Dates (Medjool)

0.05 mg5% DV

Rolled Oats (Raw)

0.59 mg49% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.05 mg in Dates (Medjool) (+0.53 mg, +988%).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Rolled Oats (Raw)

0.11 mg8% DV

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.7 mg11% DV

Rolled Oats (Raw)

0.74 mg5% DV

Dates (Medjool) provides 1.7 mg vs 0.74 mg in Rolled Oats (Raw) (+1.00 mg, +135%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Dates (Medjool)

0.87 mg17% DV

Rolled Oats (Raw)

1.0 mg21% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.87 mg in Dates (Medjool) (+0.17 mg, +19%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.27 mg16% DV

Rolled Oats (Raw)

0.09 mg5% DV

Dates (Medjool) provides 0.27 mg vs 0.09 mg in Rolled Oats (Raw) (+0.18 mg, +193%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Rolled Oats (Raw)

0 µg

Both Dates (Medjool) and Rolled Oats (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumRolled Oats (Raw) higher

Dates (Medjool)

1.1 mg

Rolled Oats (Raw)

1.5 mg

Rolled Oats (Raw) provides 1.5 mg vs 1.1 mg in Dates (Medjool) (+0.46 mg, +43%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

Rolled Oats (Raw)

330 mg7% DV

Dates (Medjool) provides 752 mg vs 330 mg in Rolled Oats (Raw) (+421 mg, +128%).

CalciumDates (Medjool) higher

Dates (Medjool)

69.1 mg5% DV

Rolled Oats (Raw)

41.6 mg3% DV

Dates (Medjool) provides 69.1 mg vs 41.6 mg in Rolled Oats (Raw) (+27.5 mg, +66%).

IronRolled Oats (Raw) higher

Dates (Medjool)

0.97 mg5% DV

Rolled Oats (Raw)

3.6 mg20% DV

Rolled Oats (Raw) provides 3.6 mg vs 0.97 mg in Dates (Medjool) (+2.7 mg, +274%).

MagnesiumRolled Oats (Raw) higher

Dates (Medjool)

58.3 mg14% DV

Rolled Oats (Raw)

136 mg32% DV

Rolled Oats (Raw) provides 136 mg vs 58.3 mg in Dates (Medjool) (+78.0 mg, +134%).

PhosphorusRolled Oats (Raw) higher

Dates (Medjool)

67.0 mg5% DV

Rolled Oats (Raw)

403 mg32% DV

Rolled Oats (Raw) provides 403 mg vs 67.0 mg in Dates (Medjool) (+336 mg, +501%).

ZincRolled Oats (Raw) higher

Dates (Medjool)

0.48 mg4% DV

Rolled Oats (Raw)

3.1 mg28% DV

Rolled Oats (Raw) provides 3.1 mg vs 0.48 mg in Dates (Medjool) (+2.6 mg, +543%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Dates (Medjool)

0.03 g

Rolled Oats (Raw)

0.94 g5% DV

Rolled Oats (Raw) provides 0.94 g vs 0.03 g in Dates (Medjool) (+0.90 g, +2618%).

Dates (Medjool) vs Rolled Oats (Raw)

Dates (Medjool)

Rolled Oats (Raw)

Nutritional Takeaways

Comparison Summary