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Clementine vs Dates - In-Depth Nutrition Comparison

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Significant differences between Clementine and Dates

  • Clementine has more Vitamin C, however Dates are richer in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B5, Magnesium, Vitamin B6, and Phosphorus.
  • Clementine covers your daily Vitamin C needs 54% more than Dates .

Specific food types used in this comparison are Clementines, raw and Dates, deglet noor.

Infographic

Clementine 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 less Sodium -50%
Contains more Iron +628.6%
Contains more Calcium +30%
Contains more Potassium +270.6%
Contains more Magnesium +330%
Contains more Copper +379.1%
Contains more Zinc +383.3%
Contains more Phosphorus +195.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 9% 16% 8% 15% 2% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains less Sodium -50%
Contains more Iron +628.6%
Contains more Calcium +30%
Contains more Potassium +270.6%
Contains more Magnesium +330%
Contains more Copper +379.1%
Contains more Zinc +383.3%
Contains more Phosphorus +195.2%

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
:
Contains more Vitamin C +12100%
Contains more Vitamin E +300%
Contains more Vitamin B1 +65.4%
Contains more Folate +26.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +100.3%
Contains more Vitamin B5 +290.1%
Contains more Vitamin B6 +120%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 163% 0% 4% 0% 22% 7% 12% 10% 18% 0% 0% 18%
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 +12100%
Contains more Vitamin E +300%
Contains more Vitamin B1 +65.4%
Contains more Folate +26.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +100.3%
Contains more Vitamin B5 +290.1%
Contains more Vitamin B6 +120%
Contains more Vitamin K +∞%

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.
Clementine Dates
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clementine Dates Opinion
Calories 47kcal 282kcal Dates
Protein 0.85g 2.45g Dates
Fats 0.15g 0.39g Dates
Vitamin C 48.8mg 0.4mg Clementine
Net carbs 10.32g 67.03g Dates
Carbs 12.02g 75.03g Dates
Cholesterol mg 0mg Clementine
Vitamin D 0IU 0IU
Iron 0.14mg 1.02mg Dates
Calcium 30mg 39mg Dates
Potassium 177mg 656mg Dates
Magnesium 10mg 43mg Dates
Sugar 9.18g 63.35g Clementine
Fiber 1.7g 8g Dates
Copper 0.043mg 0.206mg Dates
Zinc 0.06mg 0.29mg Dates
Starch 0g g Clementine
Phosphorus 21mg 62mg Dates
Sodium 1mg 2mg Clementine
Vitamin A IU 10IU Dates
Vitamin E 0.2mg 0.05mg Clementine
Vitamin D 0µg 0µg
Vitamin B1 0.086mg 0.052mg Clementine
Vitamin B2 0.03mg 0.066mg Dates
Vitamin B3 0.636mg 1.274mg Dates
Vitamin B5 0.151mg 0.589mg Dates
Vitamin B6 0.075mg 0.165mg Dates
Vitamin B12 µg 0µg Dates
Vitamin K 0µg 2.7µg Dates
Folate 24µg 19µg Clementine
Trans Fat 0g 0g
Saturated Fat g 0.032g Clementine
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g 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
Fructose 1.64g 19.56g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21
Clementine
12
Dates
Mineral Summary Score
8
Clementine
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
5%
Clementine
15%
Dates
Carbohydrates
12%
Clementine
75%
Dates
Fats
1%
Clementine
2%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 54.17g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $2)
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.

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.