Side-by-Side Comparison

Dates (Medjool) vs Potato (Flesh & Skin, Baked)

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 baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-66%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) has fewer calories (energy) (93 kcal vs 277 kcal, 184 kcal less).

Higher Protein

+38%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 2.5 g vs 1.8 g in Dates (Medjool) (+0.69 g, +38%).

Higher Dietary Fiber

+205%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+4.5 g, +205%).

Higher Vitamin C

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 0 mg in Dates (Medjool) (+12.8 mg).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Potato (Flesh & Skin, Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Dates (Medjool) provides 277 kcal vs 93 kcal in Potato (Flesh & Skin, Baked) (+184 kcal, +198%).

ProteinPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

1.8 g4% DV

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Potato (Flesh & Skin, Baked) provides 2.5 g vs 1.8 g in Dates (Medjool) (+0.69 g, +38%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Dates (Medjool) provides 75.0 g vs 21.2 g in Potato (Flesh & Skin, Baked) (+53.8 g, +254%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Dates (Medjool) provides 6.7 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+4.5 g, +205%).

Total FatSimilar

Dates (Medjool)

0.15 g

Potato (Flesh & Skin, Baked)

0.13 g

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of total fat (0.15 g).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Dates (Medjool) provides 66.5 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+65.3 g, +5680%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0 mg

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (12.8 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Dates (Medjool)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Dates (Medjool)

0.05 mg

Potato (Flesh & Skin, Baked)

0.05 mg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin e (0.05 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Dates (Medjool) provides 2.7 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+0.7 µg, +35%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

15 µg4% DV

Potato (Flesh & Skin, Baked)

28 µg7% DV

Potato (Flesh & Skin, Baked) provides 28 µg vs 15 µg in Dates (Medjool) (+13 µg, +87%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.05 mg4% DV

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Dates (Medjool) provides 1.6 mg vs 1.4 mg in Potato (Flesh & Skin, Baked) (+0.20 mg, +14%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Dates (Medjool) provides 0.81 mg vs 0.58 mg in Potato (Flesh & Skin, Baked) (+0.22 mg, +38%).

Vitamin B6Similar

Dates (Medjool)

0.25 mg15% DV

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b6 (0.25 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

1.0 mg

Potato (Flesh & Skin, Baked)

10.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 1.0 mg in Dates (Medjool) (+9.0 mg, +900%).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Potato (Flesh & Skin, Baked)

535 mg11% DV

Dates (Medjool) provides 696 mg vs 535 mg in Potato (Flesh & Skin, Baked) (+161 mg, +30%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Dates (Medjool) provides 64.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+49.0 mg, +327%).

IronPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.90 mg5% DV

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.1 mg vs 0.90 mg in Dates (Medjool) (+0.18 mg, +20%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

54.0 mg13% DV

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Dates (Medjool) provides 54.0 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+26.0 mg, +93%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

62.0 mg5% DV

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 62.0 mg in Dates (Medjool) (+8.0 mg, +13%).

ZincDates (Medjool) higher

Dates (Medjool)

0.44 mg4% DV

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Dates (Medjool) provides 0.44 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.08 mg, +22%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.03 g

Potato (Flesh & Skin, Baked)

0.03 g

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.03 g).

Nutrient

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

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

66 kcal3% DV

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Potato (Flesh & Skin, Baked) provides 161 kcal vs 66 kcal in Dates (Medjool) (+94 kcal, +142%).

ProteinPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.43 g1% DV

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Potato (Flesh & Skin, Baked) provides 4.3 g vs 0.43 g in Dates (Medjool) (+3.9 g, +896%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

18.0 g7% DV

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Potato (Flesh & Skin, Baked) provides 36.6 g vs 18.0 g in Dates (Medjool) (+18.6 g, +103%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

1.6 g6% DV

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Potato (Flesh & Skin, Baked) provides 3.8 g vs 1.6 g in Dates (Medjool) (+2.2 g, +137%).

Total FatPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.04 g

Potato (Flesh & Skin, Baked)

0.22 g

Potato (Flesh & Skin, Baked) provides 0.22 g vs 0.04 g in Dates (Medjool) (+0.19 g, +525%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Dates (Medjool) provides 16.0 g vs 2.0 g in Potato (Flesh & Skin, Baked) (+14.0 g, +702%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0 mg

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (22.1 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

1.7 µg

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Dates (Medjool)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.01 mg

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Potato (Flesh & Skin, Baked) provides slightly more vitamin e (0.09 mg vs 0.01 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.6 µg1% DV

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Potato (Flesh & Skin, Baked) provides 3.5 µg vs 0.6 µg in Dates (Medjool) (+2.8 µg, +434%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

3.6 µg1% DV

Potato (Flesh & Skin, Baked)

48 µg12% DV

Potato (Flesh & Skin, Baked) provides 48 µg vs 3.6 µg in Dates (Medjool) (+45 µg, +1246%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.01 mg1% DV

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.01 mg1% DV

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Potato (Flesh & Skin, Baked) provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.01 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.39 mg2% DV

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.39 mg in Dates (Medjool) (+2.1 mg, +532%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.19 mg4% DV

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.19 mg in Dates (Medjool) (+0.82 mg, +423%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.06 mg4% DV

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.06 mg in Dates (Medjool) (+0.46 mg, +763%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.24 mg

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 0.24 mg in Dates (Medjool) (+17.1 mg, +7108%).

PotassiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

167 mg4% DV

Potato (Flesh & Skin, Baked)

926 mg20% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 167 mg in Dates (Medjool) (+759 mg, +454%).

CalciumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

15.4 mg1% DV

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Potato (Flesh & Skin, Baked) provides 26.0 mg vs 15.4 mg in Dates (Medjool) (+10.6 mg, +69%).

IronPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.22 mg1% DV

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.22 mg in Dates (Medjool) (+1.7 mg, +765%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

13.0 mg3% DV

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 13.0 mg in Dates (Medjool) (+35.5 mg, +274%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

14.9 mg1% DV

Potato (Flesh & Skin, Baked)

121 mg10% DV

Potato (Flesh & Skin, Baked) provides 121 mg vs 14.9 mg in Dates (Medjool) (+106 mg, +714%).

ZincPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.11 mg1% DV

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Potato (Flesh & Skin, Baked) provides 0.62 mg vs 0.11 mg in Dates (Medjool) (+0.52 mg, +490%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

Potato (Flesh & Skin, Baked)

0.05 g

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.01 g).

Nutrient

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

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (100 kcal).

ProteinPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.65 g1% DV

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Potato (Flesh & Skin, Baked) provides 2.7 g vs 0.65 g in Dates (Medjool) (+2.0 g, +314%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Dates (Medjool) provides 27.0 g vs 22.8 g in Potato (Flesh & Skin, Baked) (+4.1 g, +18%).

Dietary FiberSimilar

Dates (Medjool)

2.4 g9% DV

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of dietary fiber (2.4 g).

Total FatPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.05 g

Potato (Flesh & Skin, Baked)

0.14 g

Potato (Flesh & Skin, Baked) provides slightly more total fat (0.14 g vs 0.05 g).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Dates (Medjool) provides 23.9 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+22.7 g, +1827%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0 mg

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (13.8 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

2.5 µg

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Dates (Medjool)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Dates (Medjool)

0.02 mg

Potato (Flesh & Skin, Baked)

0.05 mg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin e (0.02 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

1.0 µg1% DV

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Potato (Flesh & Skin, Baked) provides 2.2 µg vs 1.0 µg in Dates (Medjool) (+1.2 µg, +122%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

5.4 µg1% DV

Potato (Flesh & Skin, Baked)

30 µg8% DV

Potato (Flesh & Skin, Baked) provides 30 µg vs 5.4 µg in Dates (Medjool) (+25 µg, +460%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.02 mg2% DV

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.58 mg4% DV

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 0.58 mg in Dates (Medjool) (+0.94 mg, +163%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.29 mg6% DV

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.29 mg in Dates (Medjool) (+0.34 mg, +118%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.09 mg5% DV

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.09 mg in Dates (Medjool) (+0.23 mg, +259%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.36 mg

Potato (Flesh & Skin, Baked)

10.8 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 0.36 mg in Dates (Medjool) (+10.4 mg, +2900%).

PotassiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

251 mg5% DV

Potato (Flesh & Skin, Baked)

578 mg12% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 251 mg in Dates (Medjool) (+327 mg, +131%).

CalciumDates (Medjool) higher

Dates (Medjool)

23.0 mg2% DV

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Dates (Medjool) provides 23.0 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+6.8 mg, +42%).

IronPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.32 mg2% DV

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.2 mg vs 0.32 mg in Dates (Medjool) (+0.84 mg, +260%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

19.4 mg5% DV

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Potato (Flesh & Skin, Baked) provides 30.2 mg vs 19.4 mg in Dates (Medjool) (+10.8 mg, +56%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

22.3 mg2% DV

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Potato (Flesh & Skin, Baked) provides 75.6 mg vs 22.3 mg in Dates (Medjool) (+53.3 mg, +239%).

ZincPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.16 mg1% DV

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Potato (Flesh & Skin, Baked) provides 0.39 mg vs 0.16 mg in Dates (Medjool) (+0.23 mg, +145%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

Potato (Flesh & Skin, Baked)

0.03 g

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.01 g).

Nutrient

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

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (299 kcal).

ProteinPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

2.0 g4% DV

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Potato (Flesh & Skin, Baked) provides 8.1 g vs 2.0 g in Dates (Medjool) (+6.1 g, +313%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Dates (Medjool) provides 81.0 g vs 68.3 g in Potato (Flesh & Skin, Baked) (+12.7 g, +19%).

Dietary FiberSimilar

Dates (Medjool)

7.2 g26% DV

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of dietary fiber (7.2 g).

Total FatPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.16 g

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Potato (Flesh & Skin, Baked) provides 0.42 g vs 0.16 g in Dates (Medjool) (+0.26 g, +159%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Dates (Medjool) provides 71.8 g vs 3.7 g in Potato (Flesh & Skin, Baked) (+68.1 g, +1833%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0 mg

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (41.3 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.6 µg1% DV

Potato (Flesh & Skin, Baked)

0 µg

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

Vitamin DSimilar

Dates (Medjool)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.05 mg

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Potato (Flesh & Skin, Baked) provides slightly more vitamin e (0.16 mg vs 0.05 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

2.9 µg2% DV

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Potato (Flesh & Skin, Baked) provides 6.5 µg vs 2.9 µg in Dates (Medjool) (+3.5 µg, +122%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

16 µg4% DV

Potato (Flesh & Skin, Baked)

90 µg23% DV

Potato (Flesh & Skin, Baked) provides 90 µg vs 16 µg in Dates (Medjool) (+74 µg, +458%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.05 mg5% DV

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Potato (Flesh & Skin, Baked) provides 0.34 mg vs 0.05 mg in Dates (Medjool) (+0.29 mg, +534%).

Riboflavin (Vitamin B2)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.06 mg5% DV

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Potato (Flesh & Skin, Baked) provides slightly more riboflavin (vitamin b2) (0.16 mg vs 0.06 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

1.7 mg11% DV

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 1.7 mg in Dates (Medjool) (+2.8 mg, +162%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.87 mg17% DV

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.87 mg in Dates (Medjool) (+1.0 mg, +117%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.27 mg16% DV

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.27 mg in Dates (Medjool) (+0.69 mg, +258%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Dates (Medjool) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

1.1 mg

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 1.1 mg in Dates (Medjool) (+31.2 mg, +2891%).

PotassiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

752 mg16% DV

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 752 mg in Dates (Medjool) (+976 mg, +130%).

CalciumDates (Medjool) higher

Dates (Medjool)

69.1 mg5% DV

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Dates (Medjool) provides 69.1 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+20.7 mg, +43%).

IronPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.97 mg5% DV

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Potato (Flesh & Skin, Baked) provides 3.5 mg vs 0.97 mg in Dates (Medjool) (+2.5 mg, +259%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

58.3 mg14% DV

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Potato (Flesh & Skin, Baked) provides 90.4 mg vs 58.3 mg in Dates (Medjool) (+32.1 mg, +55%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

67.0 mg5% DV

Potato (Flesh & Skin, Baked)

226 mg18% DV

Potato (Flesh & Skin, Baked) provides 226 mg vs 67.0 mg in Dates (Medjool) (+159 mg, +238%).

ZincPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.48 mg4% DV

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Potato (Flesh & Skin, Baked) provides 1.2 mg vs 0.48 mg in Dates (Medjool) (+0.69 mg, +145%).

Lipids1 nutrients

Saturated FatPotato (Flesh & Skin, Baked) higher

Dates (Medjool)

0.03 g

Potato (Flesh & Skin, Baked)

0.10 g

Potato (Flesh & Skin, Baked) provides slightly more saturated fat (0.10 g vs 0.03 g).

Dates (Medjool) vs Potato (Flesh & Skin, Baked)

Dates (Medjool)

Potato (Flesh & Skin, Baked)

Nutritional Takeaways

Comparison Summary