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Crateva religiosa vs. Dates — In-Depth Nutrition Comparison

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The main differences between Crateva religiosa and Dates

  • Crateva religiosa is richer in Vitamin C, and Iron, yet Dates are richer in Copper, Fiber, and Potassium.
  • Daily need coverage for Vitamin C from Crateva religiosa is 60% higher.
  • Crateva religiosa contains 2 times more Iron than Dates . Crateva religiosa contains 1.61mg of Iron, while Dates contain 1.02mg.
  • Crateva religiosa contains less Sugar.

Food types used in this article are Abiyuch, raw and Dates, deglet noor.

Infographic

Crateva religiosa vs Dates  infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +57.8%
Contains more Calcium +387.5%
Contains more Magnesium +79.2%
Contains more Phosphorus +31.9%
Contains more Potassium +115.8%
Contains less Sodium -90%
Contains more Copper +261.4%
Contains more Manganese +44%
Equal in Zinc - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 61% 18% 21% 27% 3% 9% 19% 24% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +57.8%
Contains more Calcium +387.5%
Contains more Magnesium +79.2%
Contains more Phosphorus +31.9%
Contains more Potassium +115.8%
Contains less Sodium -90%
Contains more Copper +261.4%
Contains more Manganese +44%
Equal in Zinc - 0.29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
10
Dates
Contains more Vitamin A +900%
Contains more Vitamin C +13425%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +900%
Contains more Vitamin C +13425%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +289.2%
Contains more Protein +63.3%
Contains more Fats +290%
Contains more Carbs +326.3%
Contains more Other +77.8%
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Water +289.2%
Contains more Protein +63.3%
Contains more Fats +290%
Contains more Carbs +326.3%
Contains more Other +77.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.3%
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -56.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +66.7%
Contains more Sucrose +47580%
Contains more Glucose +341.6%
Contains more Fructose +414.7%
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Maltose +66.7%
Contains more Sucrose +47580%
Contains more Glucose +341.6%
Contains more Fructose +414.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crateva religiosa Dates
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Crateva religiosa Dates Opinion
Net carbs 12.3g 67.03g Dates
Protein 1.5g 2.45g Dates
Fats 0.1g 0.39g Dates
Carbs 17.6g 75.03g Dates
Calories 69kcal 282kcal Dates
Fructose 3.8g 19.56g Dates
Sugar 8.55g 63.35g Crateva religiosa
Fiber 5.3g 8g Dates
Calcium 8mg 39mg Dates
Iron 1.61mg 1.02mg Crateva religiosa
Magnesium 24mg 43mg Dates
Phosphorus 47mg 62mg Dates
Potassium 304mg 656mg Dates
Sodium 20mg 2mg Dates
Zinc 0.31mg 0.29mg Crateva religiosa
Copper 0.057mg 0.206mg Dates
Manganese 0.182mg 0.262mg Dates
Selenium 3µg Dates
Vitamin A 100IU 10IU Crateva religiosa
Vitamin A RAE 5µg 0µg Crateva religiosa
Vitamin E 0.05mg Dates
Vitamin C 54.1mg 0.4mg Crateva religiosa
Vitamin B1 0.052mg Dates
Vitamin B2 0.066mg Dates
Vitamin B3 1.274mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Folate 19µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.014g 0.032g Crateva religiosa
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crateva religiosa Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Crateva religiosa
12%
Dates
Minerals Daily Need Coverage Score
18%
Crateva religiosa
29%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 18mg)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Crateva religiosa
Crateva religiosa is lower in Sugar (difference - 54.8g)
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Crateva religiosa
Crateva religiosa is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 42)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.