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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 Sugars.

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

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Crateva religiosa vs Dates  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" chart 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 Potassium +115.8%
Contains more Magnesium +79.2%
Contains more Copper +261.4%
Contains more Phosphorus +31.9%
Contains less Sodium -90%
Equal in Zinc - 0.29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 61% 3% 27% 18% 19% 9% 21% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +57.8%
Contains more Calcium +387.5%
Contains more Potassium +115.8%
Contains more Magnesium +79.2%
Contains more Copper +261.4%
Contains more Phosphorus +31.9%
Contains less Sodium -90%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Dates
Contains more Vitamin C +13425%
Contains more Vitamin A +900%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 181% 6% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +13425%
Contains more Vitamin A +900%

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
16
Crateva religiosa
12
Dates
Mineral Summary Score
20
Crateva religiosa
30
Dates

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
9%
Crateva religiosa
15%
Dates
Carbohydrates
18%
Crateva religiosa
75%
Dates
Fats
0%
Crateva religiosa
2%
Dates

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.
Crateva religiosa Dates
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Crateva religiosa Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

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 Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Crateva religiosa
Crateva religiosa contains less Sugars (difference - 54.8g)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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 Crateva religiosa Dates Opinion
Calories 69 282 Dates
Protein 1.5 2.45 Dates
Fats 0.1 0.39 Dates
Vitamin C 54.1 0.4 Crateva religiosa
Carbs 17.6 75.03 Dates
Cholesterol 0 Crateva religiosa
Vitamin D 0 Dates
Iron 1.61 1.02 Crateva religiosa
Calcium 8 39 Dates
Potassium 304 656 Dates
Magnesium 24 43 Dates
Sugars 8.55 63.35 Crateva religiosa
Fiber 5.3 8 Dates
Copper 0.057 0.206 Dates
Zinc 0.31 0.29 Crateva religiosa
Starch
Phosphorus 47 62 Dates
Sodium 20 2 Dates
Vitamin A 100 10 Crateva religiosa
Vitamin E 0.05 Dates
Vitamin D 0 Dates
Vitamin B1 0.052 Dates
Vitamin B2 0.066 Dates
Vitamin B3 1.274 Dates
Vitamin B5 0.589 Dates
Vitamin B6 0.165 Dates
Vitamin B12 0 Dates
Vitamin K 2.7 Dates
Folate 19 Dates
Trans Fat 0 0
Saturated Fat 0.014 0.032 Crateva religiosa
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 3.8 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.