Side-by-Side Comparison

Dates (Medjool) vs White Rice (Cooked)

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 fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-53%

White Rice (Cooked)

White Rice (Cooked) has fewer calories (energy) (130 kcal vs 277 kcal, 147 kcal less).

Higher Protein

+49%

White Rice (Cooked)

White Rice (Cooked) provides 2.7 g vs 1.8 g in Dates (Medjool) (+0.88 g, +49%).

Higher Dietary Fiber

+1575%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 0.40 g in White Rice (Cooked) (+6.3 g, +1575%).

Higher Potassium

+1889%

Dates (Medjool)

Dates (Medjool) provides 696 mg vs 35.0 mg in White Rice (Cooked) (+661 mg, +1889%).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

White Rice (Cooked)

130 kcal7% DV

Dates (Medjool) provides 277 kcal vs 130 kcal in White Rice (Cooked) (+147 kcal, +113%).

ProteinWhite Rice (Cooked) higher

Dates (Medjool)

1.8 g4% DV

White Rice (Cooked)

2.7 g5% DV

White Rice (Cooked) provides 2.7 g vs 1.8 g in Dates (Medjool) (+0.88 g, +49%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

White Rice (Cooked)

28.2 g10% DV

Dates (Medjool) provides 75.0 g vs 28.2 g in White Rice (Cooked) (+46.8 g, +166%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

White Rice (Cooked)

0.40 g1% DV

Dates (Medjool) provides 6.7 g vs 0.40 g in White Rice (Cooked) (+6.3 g, +1575%).

Total FatWhite Rice (Cooked) higher

Dates (Medjool)

0.15 g

White Rice (Cooked)

0.28 g

White Rice (Cooked) provides 0.28 g vs 0.15 g in Dates (Medjool) (+0.13 g, +87%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

White Rice (Cooked)

0.05 g

Dates (Medjool) provides 66.5 g vs 0.05 g in White Rice (Cooked) (+66.4 g, +132840%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

White Rice (Cooked)

0 mg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Dates (Medjool)

0 µg

White Rice (Cooked)

0 µg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Dates (Medjool)

0.05 mg

White Rice (Cooked)

0.04 mg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin e (0.05 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

White Rice (Cooked)

0.1 µg

Dates (Medjool) provides 2.7 µg vs 0.1 µg in White Rice (Cooked) (+2.6 µg, +2600%).

Folate (DFE)White Rice (Cooked) higher

Dates (Medjool)

15 µg4% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 15 µg in Dates (Medjool) (+43 µg, +287%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Dates (Medjool)

0.05 mg4% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

White Rice (Cooked)

0.01 mg1% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

White Rice (Cooked)

1.5 mg9% DV

Dates (Medjool) provides 1.6 mg vs 1.5 mg in White Rice (Cooked) (+0.13 mg, +9%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

White Rice (Cooked)

0.40 mg8% DV

Dates (Medjool) provides 0.81 mg vs 0.40 mg in White Rice (Cooked) (+0.41 mg, +104%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

White Rice (Cooked)

0.09 mg5% DV

Dates (Medjool) provides 0.25 mg vs 0.09 mg in White Rice (Cooked) (+0.16 mg, +168%).

Vitamin B12Similar

Dates (Medjool)

0 µg

White Rice (Cooked)

0 µg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Dates (Medjool)

1.0 mg

White Rice (Cooked)

1.0 mg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of sodium (1.0 mg).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

White Rice (Cooked)

35.0 mg1% DV

Dates (Medjool) provides 696 mg vs 35.0 mg in White Rice (Cooked) (+661 mg, +1889%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

White Rice (Cooked)

10.0 mg1% DV

Dates (Medjool) provides 64.0 mg vs 10.0 mg in White Rice (Cooked) (+54.0 mg, +540%).

IronWhite Rice (Cooked) higher

Dates (Medjool)

0.90 mg5% DV

White Rice (Cooked)

1.2 mg7% DV

White Rice (Cooked) provides 1.2 mg vs 0.90 mg in Dates (Medjool) (+0.30 mg, +33%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

54.0 mg13% DV

White Rice (Cooked)

12.0 mg3% DV

Dates (Medjool) provides 54.0 mg vs 12.0 mg in White Rice (Cooked) (+42.0 mg, +350%).

PhosphorusDates (Medjool) higher

Dates (Medjool)

62.0 mg5% DV

White Rice (Cooked)

43.0 mg3% DV

Dates (Medjool) provides 62.0 mg vs 43.0 mg in White Rice (Cooked) (+19.0 mg, +44%).

ZincSimilar

Dates (Medjool)

0.44 mg4% DV

White Rice (Cooked)

0.49 mg4% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of zinc (0.44 mg).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.03 g

White Rice (Cooked)

0.08 g

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of saturated fat (0.03 g).

Nutrient

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

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Dates (Medjool)

66 kcal3% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 66 kcal in Dates (Medjool) (+139 kcal, +209%).

ProteinWhite Rice (Cooked) higher

Dates (Medjool)

0.43 g1% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 0.43 g in Dates (Medjool) (+3.8 g, +878%).

CarbohydratesWhite Rice (Cooked) higher

Dates (Medjool)

18.0 g7% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 18.0 g in Dates (Medjool) (+26.5 g, +147%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

1.6 g6% DV

White Rice (Cooked)

0.63 g2% DV

Dates (Medjool) provides 1.6 g vs 0.63 g in White Rice (Cooked) (+0.98 g, +154%).

Total FatWhite Rice (Cooked) higher

Dates (Medjool)

0.04 g

White Rice (Cooked)

0.44 g1% DV

White Rice (Cooked) provides 0.44 g vs 0.04 g in Dates (Medjool) (+0.41 g, +1129%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

White Rice (Cooked)

0.08 g

Dates (Medjool) provides 16.0 g vs 0.08 g in White Rice (Cooked) (+15.9 g, +20093%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

White Rice (Cooked)

0 mg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

1.7 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Dates (Medjool)

0 µg

White Rice (Cooked)

0 µg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EWhite Rice (Cooked) higher

Dates (Medjool)

0.01 mg

White Rice (Cooked)

0.06 mg

White Rice (Cooked) provides slightly more vitamin e (0.06 mg vs 0.01 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

0.6 µg1% DV

White Rice (Cooked)

0.2 µg

Dates (Medjool) provides 0.6 µg vs 0.2 µg in White Rice (Cooked) (+0.5 µg, +310%).

Folate (DFE)White Rice (Cooked) higher

Dates (Medjool)

3.6 µg1% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 3.6 µg in Dates (Medjool) (+88 µg, +2446%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Dates (Medjool)

0.01 mg1% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.01 mg in Dates (Medjool) (+0.25 mg, +2046%).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.01 mg1% DV

White Rice (Cooked)

0.02 mg2% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Dates (Medjool)

0.39 mg2% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.39 mg in Dates (Medjool) (+1.9 mg, +504%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Dates (Medjool)

0.19 mg4% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.19 mg in Dates (Medjool) (+0.43 mg, +223%).

Vitamin B6White Rice (Cooked) higher

Dates (Medjool)

0.06 mg4% DV

White Rice (Cooked)

0.15 mg9% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

White Rice (Cooked)

0 µg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Dates (Medjool)

0.24 mg

White Rice (Cooked)

1.6 mg

White Rice (Cooked) provides 1.6 mg vs 0.24 mg in Dates (Medjool) (+1.3 mg, +558%).

PotassiumDates (Medjool) higher

Dates (Medjool)

167 mg4% DV

White Rice (Cooked)

55.3 mg1% DV

Dates (Medjool) provides 167 mg vs 55.3 mg in White Rice (Cooked) (+112 mg, +202%).

CalciumSimilar

Dates (Medjool)

15.4 mg1% DV

White Rice (Cooked)

15.8 mg1% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of calcium (15.4 mg).

IronWhite Rice (Cooked) higher

Dates (Medjool)

0.22 mg1% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.22 mg in Dates (Medjool) (+1.7 mg, +778%).

MagnesiumWhite Rice (Cooked) higher

Dates (Medjool)

13.0 mg3% DV

White Rice (Cooked)

19.0 mg5% DV

White Rice (Cooked) provides 19.0 mg vs 13.0 mg in Dates (Medjool) (+6.0 mg, +46%).

PhosphorusWhite Rice (Cooked) higher

Dates (Medjool)

14.9 mg1% DV

White Rice (Cooked)

67.9 mg5% DV

White Rice (Cooked) provides 67.9 mg vs 14.9 mg in Dates (Medjool) (+53.1 mg, +357%).

ZincWhite Rice (Cooked) higher

Dates (Medjool)

0.11 mg1% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.11 mg in Dates (Medjool) (+0.67 mg, +633%).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

Dates (Medjool)

0.01 g

White Rice (Cooked)

0.12 g1% DV

White Rice (Cooked) provides slightly more saturated fat (0.12 g vs 0.01 g).

Nutrient

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

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinWhite Rice (Cooked) higher

Dates (Medjool)

0.65 g1% DV

White Rice (Cooked)

2.1 g4% DV

White Rice (Cooked) provides 2.1 g vs 0.65 g in Dates (Medjool) (+1.4 g, +218%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

White Rice (Cooked)

21.7 g8% DV

Dates (Medjool) provides 27.0 g vs 21.7 g in White Rice (Cooked) (+5.3 g, +24%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

2.4 g9% DV

White Rice (Cooked)

0.31 g1% DV

Dates (Medjool) provides 2.4 g vs 0.31 g in White Rice (Cooked) (+2.1 g, +683%).

Total FatWhite Rice (Cooked) higher

Dates (Medjool)

0.05 g

White Rice (Cooked)

0.22 g

White Rice (Cooked) provides 0.22 g vs 0.05 g in Dates (Medjool) (+0.16 g, +299%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

White Rice (Cooked)

0.04 g

Dates (Medjool) provides 23.9 g vs 0.04 g in White Rice (Cooked) (+23.9 g, +62054%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

White Rice (Cooked)

0 mg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

2.5 µg

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Dates (Medjool)

0 µg

White Rice (Cooked)

0 µg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Dates (Medjool)

0.02 mg

White Rice (Cooked)

0.03 mg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin e (0.02 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

1.0 µg1% DV

White Rice (Cooked)

0.1 µg

Dates (Medjool) provides 1.0 µg vs 0.1 µg in White Rice (Cooked) (+0.9 µg, +1162%).

Folate (DFE)White Rice (Cooked) higher

Dates (Medjool)

5.4 µg1% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 5.4 µg in Dates (Medjool) (+39 µg, +727%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Dates (Medjool)

0.02 mg2% DV

White Rice (Cooked)

0.13 mg10% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

White Rice (Cooked)

0.01 mg1% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Dates (Medjool)

0.58 mg4% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.58 mg in Dates (Medjool) (+0.56 mg, +96%).

Pantothenic Acid (B5)Similar

Dates (Medjool)

0.29 mg6% DV

White Rice (Cooked)

0.30 mg6% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of pantothenic acid (b5) (0.29 mg).

Vitamin B6Similar

Dates (Medjool)

0.09 mg5% DV

White Rice (Cooked)

0.07 mg4% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

White Rice (Cooked)

0 µg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Dates (Medjool)

0.36 mg

White Rice (Cooked)

0.77 mg

White Rice (Cooked) provides 0.77 mg vs 0.36 mg in Dates (Medjool) (+0.41 mg, +114%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

White Rice (Cooked)

27.0 mg1% DV

Dates (Medjool) provides 251 mg vs 27.0 mg in White Rice (Cooked) (+224 mg, +830%).

CalciumDates (Medjool) higher

Dates (Medjool)

23.0 mg2% DV

White Rice (Cooked)

7.7 mg1% DV

Dates (Medjool) provides 23.0 mg vs 7.7 mg in White Rice (Cooked) (+15.3 mg, +199%).

IronWhite Rice (Cooked) higher

Dates (Medjool)

0.32 mg2% DV

White Rice (Cooked)

0.92 mg5% DV

White Rice (Cooked) provides 0.92 mg vs 0.32 mg in Dates (Medjool) (+0.60 mg, +185%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

19.4 mg5% DV

White Rice (Cooked)

9.2 mg2% DV

Dates (Medjool) provides 19.4 mg vs 9.2 mg in White Rice (Cooked) (+10.2 mg, +110%).

PhosphorusWhite Rice (Cooked) higher

Dates (Medjool)

22.3 mg2% DV

White Rice (Cooked)

33.1 mg3% DV

White Rice (Cooked) provides 33.1 mg vs 22.3 mg in Dates (Medjool) (+10.8 mg, +48%).

ZincWhite Rice (Cooked) higher

Dates (Medjool)

0.16 mg1% DV

White Rice (Cooked)

0.38 mg3% DV

White Rice (Cooked) provides 0.38 mg vs 0.16 mg in Dates (Medjool) (+0.22 mg, +138%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

White Rice (Cooked)

0.06 g

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of saturated fat (0.01 g).

Nutrient

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

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of calories (energy) (299 kcal).

ProteinWhite Rice (Cooked) higher

Dates (Medjool)

2.0 g4% DV

White Rice (Cooked)

6.2 g12% DV

White Rice (Cooked) provides 6.2 g vs 2.0 g in Dates (Medjool) (+4.3 g, +218%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

White Rice (Cooked)

65.1 g24% DV

Dates (Medjool) provides 81.0 g vs 65.1 g in White Rice (Cooked) (+15.9 g, +24%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

7.2 g26% DV

White Rice (Cooked)

0.92 g3% DV

Dates (Medjool) provides 7.2 g vs 0.92 g in White Rice (Cooked) (+6.3 g, +683%).

Total FatWhite Rice (Cooked) higher

Dates (Medjool)

0.16 g

White Rice (Cooked)

0.65 g1% DV

White Rice (Cooked) provides 0.65 g vs 0.16 g in Dates (Medjool) (+0.48 g, +299%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

White Rice (Cooked)

0.12 g

Dates (Medjool) provides 71.8 g vs 0.12 g in White Rice (Cooked) (+71.7 g, +62054%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

White Rice (Cooked)

0 mg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.6 µg1% DV

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Dates (Medjool)

0 µg

White Rice (Cooked)

0 µg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Dates (Medjool)

0.05 mg

White Rice (Cooked)

0.09 mg1% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin e (0.05 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.9 µg2% DV

White Rice (Cooked)

0.2 µg

Dates (Medjool) provides 2.9 µg vs 0.2 µg in White Rice (Cooked) (+2.7 µg, +1162%).

Folate (DFE)White Rice (Cooked) higher

Dates (Medjool)

16 µg4% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 16 µg in Dates (Medjool) (+118 µg, +727%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Dates (Medjool)

0.05 mg5% DV

White Rice (Cooked)

0.38 mg31% DV

White Rice (Cooked) provides 0.38 mg vs 0.05 mg in Dates (Medjool) (+0.32 mg, +597%).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

White Rice (Cooked)

0.03 mg2% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Dates (Medjool)

1.7 mg11% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 1.7 mg in Dates (Medjool) (+1.7 mg, +96%).

Pantothenic Acid (B5)Similar

Dates (Medjool)

0.87 mg17% DV

White Rice (Cooked)

0.91 mg18% DV

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of pantothenic acid (b5) (0.87 mg).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.27 mg16% DV

White Rice (Cooked)

0.21 mg13% DV

Dates (Medjool) provides 0.27 mg vs 0.21 mg in White Rice (Cooked) (+0.05 mg, +25%).

Vitamin B12Similar

Dates (Medjool)

0 µg

White Rice (Cooked)

0 µg

Both Dates (Medjool) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Dates (Medjool)

1.1 mg

White Rice (Cooked)

2.3 mg

White Rice (Cooked) provides 2.3 mg vs 1.1 mg in Dates (Medjool) (+1.2 mg, +114%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

White Rice (Cooked)

80.9 mg2% DV

Dates (Medjool) provides 752 mg vs 80.9 mg in White Rice (Cooked) (+671 mg, +830%).

CalciumDates (Medjool) higher

Dates (Medjool)

69.1 mg5% DV

White Rice (Cooked)

23.1 mg2% DV

Dates (Medjool) provides 69.1 mg vs 23.1 mg in White Rice (Cooked) (+46.0 mg, +199%).

IronWhite Rice (Cooked) higher

Dates (Medjool)

0.97 mg5% DV

White Rice (Cooked)

2.8 mg15% DV

White Rice (Cooked) provides 2.8 mg vs 0.97 mg in Dates (Medjool) (+1.8 mg, +185%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

58.3 mg14% DV

White Rice (Cooked)

27.7 mg7% DV

Dates (Medjool) provides 58.3 mg vs 27.7 mg in White Rice (Cooked) (+30.6 mg, +110%).

PhosphorusWhite Rice (Cooked) higher

Dates (Medjool)

67.0 mg5% DV

White Rice (Cooked)

99.3 mg8% DV

White Rice (Cooked) provides 99.3 mg vs 67.0 mg in Dates (Medjool) (+32.4 mg, +48%).

ZincWhite Rice (Cooked) higher

Dates (Medjool)

0.48 mg4% DV

White Rice (Cooked)

1.1 mg10% DV

White Rice (Cooked) provides 1.1 mg vs 0.48 mg in Dates (Medjool) (+0.66 mg, +138%).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

Dates (Medjool)

0.03 g

White Rice (Cooked)

0.18 g1% DV

White Rice (Cooked) provides slightly more saturated fat (0.18 g vs 0.03 g).

Dates (Medjool) vs White Rice (Cooked)

Dates (Medjool)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary