Cherry vs. Dates — In-Depth Nutrition Comparison
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Significant differences between cherries and dates
- Cherries have more vitamin A and vitamin C; however, dates are richer in fiber, potassium, copper, vitamin B6, vitamin B5, iron, magnesium, and phosphorus.
- Dates cover your daily fiber needs 26% more than cherries.
- Dates have 128 times less vitamin A than cherries. Cherries have 1283IU of vitamin A, while dates have 10IU.
- Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of cherries is 22.
Specific food types used in this comparison are Cherries, sour, red, raw and Dates, deglet noor.
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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 more MagnesiumMagnesium | +377.8% |
| Contains more CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +279.2% |
| Contains more IronIron | +218.8% |
| Contains more CopperCopper | +98.1% |
| Contains more ZincZinc | +190% |
| Contains more PhosphorusPhosphorus | +313.3% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +133.9% |
| Contains more SeleniumSelenium | +∞% |
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 more Vitamin CVitamin C | +2400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +40% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B2Vitamin B2 | +65% |
| Contains more Vitamin B3Vitamin B3 | +218.5% |
| Contains more Vitamin B5Vitamin B5 | +311.9% |
| Contains more Vitamin B6Vitamin B6 | +275% |
| Contains more Vitamin KVitamin K | +28.6% |
| Contains more FolateFolate | +137.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.6g | 8g | 26% |
| Carbs | 12.18g | 75.03g | 21% |
| Fructose | 3.51g | 19.56g | 20% |
| Potassium | 173mg | 656mg | 14% |
| Calories | 50kcal | 282kcal | 12% |
| Vitamin C | 10mg | 0.4mg | 11% |
| Copper | 0.104mg | 0.206mg | 11% |
| Vitamin B5 | 0.143mg | 0.589mg | 9% |
| Iron | 0.32mg | 1.02mg | 9% |
| Vitamin B6 | 0.044mg | 0.165mg | 9% |
| Magnesium | 9mg | 43mg | 8% |
| Phosphorus | 15mg | 62mg | 7% |
| Vitamin A | 64µg | 0µg | 7% |
| Manganese | 0.112mg | 0.262mg | 7% |
| Selenium | 0µg | 3µg | 5% |
| Vitamin B3 | 0.4mg | 1.274mg | 5% |
| Folate | 8µg | 19µg | 3% |
| Protein | 1g | 2.45g | 3% |
| Vitamin B2 | 0.04mg | 0.066mg | 2% |
| Vitamin B1 | 0.03mg | 0.052mg | 2% |
| Calcium | 16mg | 39mg | 2% |
| Zinc | 0.1mg | 0.29mg | 2% |
| Vitamin K | 2.1µg | 2.7µg | 1% |
| Fats | 0.3g | 0.39g | 0% |
| Net carbs | 10.58g | 67.03g | N/A |
| Sugar | 8.49g | 63.35g | N/A |
| Sodium | 3mg | 2mg | 0% |
| Vitamin E | 0.07mg | 0.05mg | 0% |
| Saturated fat | 0.068g | 0.032g | 0% |
| Choline | 6.1mg | 6.3mg | 0% |
| Monounsaturated fat | 0.082g | 0.036g | 0% |
| Polyunsaturated fat | 0.09g | 0.019g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +319.5% |
| Contains more ProteinProtein | +145% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +516% |
| Contains more OtherOther | +310.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +127.8% |
| Contains more Poly. FatPolyunsaturated fat | +373.7% |
| Contains less Sat. FatSaturated fat | -52.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +2880% |
| Contains more GlucoseGlucose | +375.4% |
| Contains more FructoseFructose | +457.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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~equal in
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