Chokecherries vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between Chokecherries and Dates ?
- Chokecherries are richer in Fiber, and Vitamin K, while Dates are higher in Copper, Potassium, Iron, Magnesium, and Vitamin B5.
- Chokecherries' daily need coverage for Fiber is 36% higher.
- Dates have 15 times less Vitamin E than Chokecherries. Chokecherries have 0.75mg of Vitamin E , while Dates have 0.05mg.
- Chokecherries are lower in Sugar.
We used Chokecherries, raw, pitted (Shoshone Bannock) and Dates, deglet noor types in this comparison.
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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
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Iron
+155%
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Magnesium
+104.8%
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Phosphorus
+37.8%
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Potassium
+112.3%
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Zinc
+52.6%
Contains
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Copper
+202.9%
Contains
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Manganese
+36.5%
Contains
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Selenium
+76.5%
Equal in Calcium - 39
Equal in Sodium - 2
Contains
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Iron
+155%
Contains
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Magnesium
+104.8%
Contains
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Phosphorus
+37.8%
Contains
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Potassium
+112.3%
Contains
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Zinc
+52.6%
Contains
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Copper
+202.9%
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Manganese
+36.5%
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Selenium
+76.5%
Equal in Calcium - 39
Equal in Sodium - 2
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.
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Contains
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Vitamin A
+330%
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Vitamin E
+1400%
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Vitamin C
+75%
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Vitamin B6
+17%
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Vitamin K
+985.2%
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Vitamin B1
+79.3%
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Vitamin B2
+13.8%
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Vitamin B3
+89.6%
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Vitamin B5
+78.5%
Contains
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Folate
+90%
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Vitamin A
+330%
Contains
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Vitamin E
+1400%
Contains
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Vitamin C
+75%
Contains
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Vitamin B6
+17%
Contains
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Vitamin K
+985.2%
Contains
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Vitamin B1
+79.3%
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Vitamin B2
+13.8%
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Vitamin B3
+89.6%
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Vitamin B5
+78.5%
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Folate
+90%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18%
Contains
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Fats
+151.3%
Contains
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Water
+199.6%
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Carbs
+121.5%
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Other
+113.3%
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Contains
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Protein
+18%
Contains
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Fats
+151.3%
Contains
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Water
+199.6%
Contains
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Carbs
+121.5%
Contains
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Other
+113.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+124.5%
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Fructose
+263.6%
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Maltose
+∞%
Starch:
0.87 g
Sucrose:
0 g
Glucose:
8.85 g
Fructose:
5.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+124.5%
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Fructose
+263.6%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.88g | 67.03g |
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| Protein | 2.89g | 2.45g |
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| Fats | 0.98g | 0.39g |
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| Carbs | 33.88g | 75.03g |
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| Calories | 156kcal | 282kcal |
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| Starch | 0.87g |
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| Fructose | 5.38g | 19.56g |
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| Sugar | 14.22g | 63.35g |
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| Fiber | 17g | 8g |
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| Calcium | 40mg | 39mg |
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| Iron | 0.4mg | 1.02mg |
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| Magnesium | 21mg | 43mg |
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| Phosphorus | 45mg | 62mg |
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| Potassium | 309mg | 656mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 0.19mg | 0.29mg |
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| Copper | 0.068mg | 0.206mg |
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| Manganese | 0.192mg | 0.262mg |
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| Selenium | 1.7µg | 3µg |
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| Vitamin A | 43IU | 10IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.75mg | 0.05mg |
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| Vitamin C | 0.7mg | 0.4mg |
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| Vitamin B1 | 0.029mg | 0.052mg |
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| Vitamin B2 | 0.058mg | 0.066mg |
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| Vitamin B3 | 0.672mg | 1.274mg |
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| Vitamin B5 | 0.33mg | 0.589mg |
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| Vitamin B6 | 0.193mg | 0.165mg |
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| Folate | 10µg | 19µg |
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| Vitamin K | 29.3µg | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Saturated Fat | 0.032g |
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| Monounsaturated Fat | 0.036g |
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| Polyunsaturated fat | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
17%
12%
Minerals Daily Need Coverage Score
15%
29%
Comparison summary
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Sugar?
Chokecherries is lower in Sugar (difference - 49.13g)
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Chokecherries is lower in glycemic index (difference - 42)
Which food is cheaper?
Chokecherries is cheaper (difference - $2)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.