Dates vs. Mandarin orange — In-Depth Nutrition Comparison
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A recap on differences between Dates and Mandarin orange
- Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B5, Magnesium, Vitamin B6, and Phosphorus, yet Mandarin orange is higher in Vitamin C.
- Mandarin orange covers your daily Vitamin C needs 29% more than Dates .
- Dates contain 7 times more Iron than Mandarin orange. While Dates contain 1.02mg of Iron, Mandarin orange contains only 0.15mg.
Food varieties used in this article are Dates, deglet noor and Tangerines, (mandarin oranges), raw.
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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
+580%
Contains
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Magnesium
+258.3%
Contains
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Phosphorus
+210%
Contains
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Potassium
+295.2%
Contains
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Zinc
+314.3%
Contains
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Copper
+390.5%
Contains
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Manganese
+571.8%
Contains
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Selenium
+2900%
Equal in Calcium - 37
Equal in Sodium - 2
Contains
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Iron
+580%
Contains
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Magnesium
+258.3%
Contains
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Phosphorus
+210%
Contains
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Potassium
+295.2%
Contains
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Zinc
+314.3%
Contains
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Copper
+390.5%
Contains
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Manganese
+571.8%
Contains
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Selenium
+2900%
Equal in Calcium - 37
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.
:
Contains
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Vitamin B2
+83.3%
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Vitamin B3
+238.8%
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Vitamin B5
+172.7%
Contains
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Vitamin B6
+111.5%
Contains
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Folate
+18.8%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+6710%
Contains
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Vitamin E
+300%
Contains
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Vitamin C
+6575%
Contains
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Vitamin B1
+11.5%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B3
+238.8%
Contains
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Vitamin B5
+172.7%
Contains
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Vitamin B6
+111.5%
Contains
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Folate
+18.8%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+6710%
Contains
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Vitamin E
+300%
Contains
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Vitamin C
+6575%
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Vitamin B1
+11.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+202.5%
Contains
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Fats
+25.8%
Contains
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Carbs
+462.4%
Contains
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Other
+332.4%
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Water
+314.9%
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
Contains
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Protein
+202.5%
Contains
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Fats
+25.8%
Contains
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Carbs
+462.4%
Contains
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Other
+332.4%
Contains
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Water
+314.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-17.9%
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Monounsaturated Fat
+66.7%
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Polyunsaturated fat
+242.1%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.019 g
Saturated Fat:
0.039 g
Monounsaturated Fat:
0.06 g
Polyunsaturated fat:
0.065 g
Contains
less
Saturated Fat
-17.9%
Contains
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Monounsaturated Fat
+66.7%
Contains
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Polyunsaturated fat
+242.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+294%
Contains
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Glucose
+832.9%
Contains
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Fructose
+715%
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Maltose
+∞%
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
Starch:
0 g
Sucrose:
6.05 g
Glucose:
2.13 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+294%
Contains
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Glucose
+832.9%
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Fructose
+715%
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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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| Lower in Sugar |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 11.54g |
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| Protein | 2.45g | 0.81g |
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| Fats | 0.39g | 0.31g |
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| Carbs | 75.03g | 13.34g |
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| Calories | 282kcal | 53kcal |
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| Fructose | 19.56g | 2.4g |
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| Sugar | 63.35g | 10.58g |
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| Fiber | 8g | 1.8g |
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| Calcium | 39mg | 37mg |
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| Iron | 1.02mg | 0.15mg |
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| Magnesium | 43mg | 12mg |
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| Phosphorus | 62mg | 20mg |
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| Potassium | 656mg | 166mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 0.29mg | 0.07mg |
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| Copper | 0.206mg | 0.042mg |
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| Manganese | 0.262mg | 0.039mg |
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| Selenium | 3µg | 0.1µg |
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| Vitamin A | 10IU | 681IU |
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| Vitamin A RAE | 0µg | 34µg |
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| Vitamin E | 0.05mg | 0.2mg |
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| Vitamin C | 0.4mg | 26.7mg |
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| Vitamin B1 | 0.052mg | 0.058mg |
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| Vitamin B2 | 0.066mg | 0.036mg |
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| Vitamin B3 | 1.274mg | 0.376mg |
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| Vitamin B5 | 0.589mg | 0.216mg |
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| Vitamin B6 | 0.165mg | 0.078mg |
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| Folate | 19µg | 16µg |
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| Vitamin K | 2.7µg | 0µg |
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| Tryptophan | 0.012mg | 0.002mg |
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| Threonine | 0.043mg | 0.016mg |
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| Isoleucine | 0.049mg | 0.017mg |
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| Leucine | 0.084mg | 0.028mg |
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| Lysine | 0.066mg | 0.032mg |
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| Methionine | 0.022mg | 0.002mg |
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| Phenylalanine | 0.05mg | 0.018mg |
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| Valine | 0.071mg | 0.021mg |
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| Histidine | 0.032mg | 0.011mg |
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| Saturated Fat | 0.032g | 0.039g |
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| Monounsaturated Fat | 0.036g | 0.06g |
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| Polyunsaturated fat | 0.019g | 0.065g |
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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%
17%
Minerals Daily Need Coverage Score
29%
7%
Comparison summary
Which food is lower in Sugar?
Mandarin orange is lower in Sugar (difference - 52.77g)
Which food is cheaper?
Mandarin orange is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.