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Date palm vs Orange - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Orange
Orange contains less Sugars (difference - 54g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Date palm
Date palm is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Date palm
Date palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Date palm Orange
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Date palm Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Date palm
27
Orange
Mineral Summary Score
22
Date palm
6
Orange

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Orange
Contains more Iron +920%
Contains more Potassium +262.4%
Contains more Magnesium +330%
Contains more Copper +357.8%
Contains more Zinc +314.3%
Contains more Phosphorus +342.9%
Contains less Sodium -100%
Equal in Calcium - 40
Contains more Iron +920%
Contains more Potassium +262.4%
Contains more Magnesium +330%
Contains more Copper +357.8%
Contains more Zinc +314.3%
Contains more Phosphorus +342.9%
Contains less Sodium -100%
Equal in Calcium - 40

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Orange
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +351.8%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +175%
Contains more Vitamin K +∞%
Contains more Vitamin C +13200%
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin B1 +67.3%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +351.8%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +175%
Contains more Vitamin K +∞%
Contains more Vitamin C +13200%
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin B1 +67.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
15%
Date palm
6%
Orange
Carbohydrates
75%
Date palm
12%
Orange
Fats
2%
Date palm
1%
Orange

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Date palm Orange Opinion
Calories 282 47 Date palm
Protein 2.45 0.94 Date palm
Fats 0.39 0.12 Date palm
Vitamin C 0.4 53.2 Orange
Carbs 75.03 11.75 Date palm
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.1 Date palm
Calcium 39 40 Orange
Potassium 656 181 Date palm
Magnesium 43 10 Date palm
Sugars 63.35 9.35 Date palm
Fiber 8 2.4 Date palm
Copper 0.206 0.045 Date palm
Zinc 0.29 0.07 Date palm
Starch
Phosphorus 62 14 Date palm
Sodium 2 0 Orange
Vitamin A 10 225 Orange
Vitamin E 0.05 0.18 Orange
Vitamin D 0 0
Vitamin B1 0.052 0.087 Orange
Vitamin B2 0.066 0.04 Date palm
Vitamin B3 1.274 0.282 Date palm
Vitamin B5 0.589 0.25 Date palm
Vitamin B6 0.165 0.06 Date palm
Vitamin B12 0 0
Vitamin K 2.7 0 Date palm
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.032 0.015 Orange
Monounsaturated Fat 0.036 0.023 Date palm
Polyunsaturated fat 0.019 0.025 Orange
Tryptophan 0.012 0.009 Date palm
Threonine 0.043 0.015 Date palm
Isoleucine 0.049 0.025 Date palm
Leucine 0.084 0.023 Date palm
Lysine 0.066 0.047 Date palm
Methionine 0.022 0.02 Date palm
Phenylalanine 0.05 0.031 Date palm
Valine 0.071 0.04 Date palm
Histidine 0.032 0.018 Date palm
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.