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Custard apple vs Dates - In-Depth Nutrition Comparison

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Summary of differences between Custard apple and Dates

  • Custard apple has more Vitamin C, however Dates are higher in Fiber, Vitamin B5, Potassium, Magnesium, and Phosphorus.
  • Dates covers your daily need of Fiber 22% more than Custard apple.
  • Custard apple has 48 times more Vitamin C than Dates . While Custard apple has 19.2mg of Vitamin C, Dates have only 0.4mg.

These are the specific foods used in this comparison Custard-apple, (bullock's-heart), raw and Dates, deglet noor.

Infographic

Custard apple 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 Calcium +30%
Contains more Iron +43.7%
Contains more Magnesium +138.9%
Contains more Phosphorus +195.2%
Contains more Potassium +71.7%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 27% 13% 9% 34% 1% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +30%
Contains more Iron +43.7%
Contains more Magnesium +138.9%
Contains more Phosphorus +195.2%
Contains more Potassium +71.7%
Contains less Sodium -50%

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 A +230%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B6 +33.9%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B5 +336.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 64% 20% 24% 10% 9% 51% 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 +230%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B6 +33.9%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B5 +336.3%

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

All nutrients comparison - raw data values

Nutrient Custard apple Dates Opinion
Net carbs 22.8g 67.03g Dates
Protein 1.7g 2.45g Dates
Fats 0.6g 0.39g Custard apple
Carbs 25.2g 75.03g Dates
Calories 101kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar g 63.35g Custard apple
Fiber 2.4g 8g Dates
Calcium 30mg 39mg Dates
Iron 0.71mg 1.02mg Dates
Magnesium 18mg 43mg Dates
Phosphorus 21mg 62mg Dates
Potassium 382mg 656mg Dates
Sodium 4mg 2mg Dates
Zinc mg 0.29mg Dates
Copper mg 0.206mg Dates
Vitamin A 33IU 10IU Custard apple
Vitamin E mg 0.05mg Dates
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 19.2mg 0.4mg Custard apple
Vitamin B1 0.08mg 0.052mg Custard apple
Vitamin B2 0.1mg 0.066mg Custard apple
Vitamin B3 0.5mg 1.274mg Dates
Vitamin B5 0.135mg 0.589mg Dates
Vitamin B6 0.221mg 0.165mg Custard apple
Folate µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Dates
Tryptophan 0.007mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine 0.037mg 0.066mg Dates
Methionine 0.004mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.231g 0.032g Dates
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
Custard apple 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
15
Custard apple
12
Dates
Mineral Summary Score
11
Custard apple
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
10%
Custard apple
15%
Dates
Carbohydrates
25%
Custard apple
75%
Dates
Fats
3%
Custard apple
2%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.199g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Custard apple
Custard apple is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.