Dates vs. Java plum — In-Depth Nutrition Comparison
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Important differences between Dates and Java plum
- Dates have more Potassium, Iron, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3, however, Java plum have more Vitamin C.
- Dates ' daily need coverage for Potassium is 17% more.
- Dates have 5 times more Iron than Java plum. Dates have 1.02mg of Iron, while Java plum has 0.19mg.
The food varieties used in the comparison are Dates, deglet noor and Java-plum, (jambolan), raw.
Infographic
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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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Calcium
+105.3%
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Iron
+436.8%
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Magnesium
+186.7%
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Phosphorus
+264.7%
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Potassium
+730.4%
Contains
less
Sodium
-85.7%
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Calcium
+105.3%
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Iron
+436.8%
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Magnesium
+186.7%
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Phosphorus
+264.7%
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Potassium
+730.4%
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less
Sodium
-85.7%
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
+233.3%
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Vitamin B1
+766.7%
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Vitamin B2
+450%
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Vitamin B3
+390%
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Vitamin B6
+334.2%
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Vitamin C
+3475%
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Vitamin A
+233.3%
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Vitamin B1
+766.7%
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Vitamin B2
+450%
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Vitamin B3
+390%
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Vitamin B6
+334.2%
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Vitamin C
+3475%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+240.3%
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Fats
+69.6%
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Carbs
+382.2%
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Other
+344.4%
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Water
+304.9%
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Protein
+240.3%
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Fats
+69.6%
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Carbs
+382.2%
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Other
+344.4%
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Water
+304.9%
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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| Lower in Sugar |
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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 |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 15.56g |
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| Protein | 2.45g | 0.72g |
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| Fats | 0.39g | 0.23g |
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| Carbs | 75.03g | 15.56g |
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| Calories | 282kcal | 60kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g |
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| Fiber | 8g |
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| Calcium | 39mg | 19mg |
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| Iron | 1.02mg | 0.19mg |
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| Magnesium | 43mg | 15mg |
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| Phosphorus | 62mg | 17mg |
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| Potassium | 656mg | 79mg |
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| Sodium | 2mg | 14mg |
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| Zinc | 0.29mg |
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| Copper | 0.206mg |
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| Manganese | 0.262mg |
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| Selenium | 3µg |
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| Vitamin A | 10IU | 3IU |
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| Vitamin E | 0.05mg |
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| Vitamin C | 0.4mg | 14.3mg |
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| Vitamin B1 | 0.052mg | 0.006mg |
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| Vitamin B2 | 0.066mg | 0.012mg |
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| Vitamin B3 | 1.274mg | 0.26mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg | 0.038mg |
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| Folate | 19µg |
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| Vitamin K | 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
12%
5%
Minerals Daily Need Coverage Score
29%
4%
Comparison summary
Which food is lower in Sugar?
Java plum is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Java plum is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Java plum is lower in glycemic index (difference - 42)
Which food is cheaper?
Java plum is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)