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Dates vs. Crateva religiosa — In-Depth Nutrition Comparison

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The main differences between dates and crateva religiosa

  • Dates are richer in copper, fiber, and potassium, yet crateva religiosa is richer in vitamin C and iron.
  • Daily need coverage for vitamin C for crateva religiosa is 60% higher.
  • Dates contain 7 times more sugar than crateva religiosa. Dates contain 63.35g of sugar, while crateva religiosa contains 8.55g.

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

Infographic

Dates vs Crateva religiosa 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Contains more MagnesiumMagnesium +79.2%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +115.8%
Contains more CopperCopper +261.4%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +44%
Contains more SeleniumSelenium +∞%
Contains more IronIron +57.8%
~equal in Zinc ~0.31mg

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.
Dates
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13425%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Dates Crateva religiosa DV% diff.
Vitamin C 0.4mg 54.1mg 60%
Fructose 19.56g 3.8g 20%
Carbs 75.03g 17.6g 19%
Copper 0.206mg 0.057mg 17%
Vitamin B6 0.165mg 13%
Vitamin B5 0.589mg 12%
Fiber 8g 5.3g 11%
Calories 282kcal 69kcal 11%
Potassium 656mg 304mg 10%
Vitamin B3 1.274mg 8%
Iron 1.02mg 1.61mg 7%
Selenium 3µg 5%
Folate 19µg 5%
Magnesium 43mg 24mg 5%
Vitamin B2 0.066mg 5%
Vitamin B1 0.052mg 4%
Calcium 39mg 8mg 3%
Manganese 0.262mg 0.182mg 3%
Protein 2.45g 1.5g 2%
Phosphorus 62mg 47mg 2%
Vitamin K 2.7µg 2%
Vitamin A 0µg 5µg 1%
Sodium 2mg 20mg 1%
Choline 6.3mg 1%
Fats 0.39g 0.1g 0%
Net carbs 67.03g 12.3g N/A
Sugar 63.35g 8.55g N/A
Zinc 0.29mg 0.31mg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0.014g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 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
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more ProteinProtein +63.3%
Contains more FatsFats +290%
Contains more CarbsCarbs +326.3%
Contains more OtherOther +77.8%
Contains more WaterWater +289.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -56.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more SucroseSucrose +47580%
Contains more GlucoseGlucose +341.6%
Contains more FructoseFructose +414.7%
Contains more MaltoseMaltose +66.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.