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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 Sugar.

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

Infographic

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 Magnesium +79.2%
Contains more Phosphorus +31.9%
Contains more Potassium +115.8%
Contains less Sodium -90%
Contains more Copper +261.4%
Equal in Zinc - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 61% 18% 21% 27% 3% 9% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Iron +57.8%
Contains more Calcium +387.5%
Contains more Magnesium +79.2%
Contains more Phosphorus +31.9%
Contains more Potassium +115.8%
Contains less Sodium -90%
Contains more Copper +261.4%
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 A +900%
Contains more Vitamin C +13425%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +900%
Contains more Vitamin C +13425%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crateva religiosa Dates Opinion
Net carbs 12.3g 67.03g Dates
Protein 1.5g 2.45g Dates
Fats 0.1g 0.39g Dates
Carbs 17.6g 75.03g Dates
Calories 69kcal 282kcal Dates
Starch g g
Fructose 3.8g 19.56g Dates
Sugar 8.55g 63.35g Crateva religiosa
Fiber 5.3g 8g Dates
Calcium 8mg 39mg Dates
Iron 1.61mg 1.02mg Crateva religiosa
Magnesium 24mg 43mg Dates
Phosphorus 47mg 62mg Dates
Potassium 304mg 656mg Dates
Sodium 20mg 2mg Dates
Zinc 0.31mg 0.29mg Crateva religiosa
Copper 0.057mg 0.206mg Dates
Vitamin A 100IU 10IU Crateva religiosa
Vitamin E mg 0.05mg Dates
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 54.1mg 0.4mg Crateva religiosa
Vitamin B1 mg 0.052mg Dates
Vitamin B2 mg 0.066mg Dates
Vitamin B3 mg 1.274mg Dates
Vitamin B5 mg 0.589mg Dates
Vitamin B6 mg 0.165mg Dates
Folate µg 19µg Dates
Vitamin B12 µg 0µg Dates
Vitamin K µg 2.7µg Dates
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol mg 0mg Crateva religiosa
Trans Fat 0g 0g
Saturated Fat 0.014g 0.032g Crateva religiosa
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
9%
Crateva religiosa
15%
Dates
Carbohydrates
18%
Crateva religiosa
75%
Dates
Fats
0%
Crateva religiosa
2%
Dates

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 Sugar?
Crateva religiosa
Crateva religiosa is lower in Sugar (difference - 54.8g)
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
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 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.

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 to 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.