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Dates vs. Artichoke — In-Depth Nutrition Comparison

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The main differences between dates and artichoke

  • Dates are richer in fiber, potassium, selenium, and vitamin B5, yet artichoke is richer in vitamin C, folate, vitamin K, and choline.
  • Daily need coverage for vitamin C for artichoke is 13% higher.
  • Dates contain 15 times more selenium than artichoke. Dates contain 3µg of selenium, while artichoke contains 0.2µg.

Food types used in this article are Dates, deglet noor and Artichokes, (globe or french), raw.

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Dates vs Artichoke 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
3
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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more PotassiumPotassium +77.3%
Contains less SodiumSodium -97.9%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +12.8%
Contains more IronIron +25.5%
Contains more CopperCopper +12.1%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +45.2%
~equal in Manganese ~0.256mg

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
3
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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B5Vitamin B5 +74.3%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more Vitamin CVitamin C +2825%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin KVitamin K +448.1%
Contains more FolateFolate +257.9%
Contains more CholineCholine +446%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Artichoke DV% diff.
Fructose 19.56g 24%
Carbs 75.03g 10.51g 22%
Vitamin C 0.4mg 11.7mg 13%
Folate 19µg 68µg 12%
Calories 282kcal 47kcal 12%
Fiber 8g 5.4g 10%
Vitamin K 2.7µg 14.8µg 10%
Potassium 656mg 370mg 8%
Vitamin B5 0.589mg 0.338mg 5%
Selenium 3µg 0.2µg 5%
Choline 6.3mg 34.4mg 5%
Vitamin B6 0.165mg 0.116mg 4%
Phosphorus 62mg 90mg 4%
Sodium 2mg 94mg 4%
Magnesium 43mg 60mg 4%
Iron 1.02mg 1.28mg 3%
Copper 0.206mg 0.231mg 3%
Protein 2.45g 3.27g 2%
Vitamin B1 0.052mg 0.072mg 2%
Zinc 0.29mg 0.49mg 2%
Calcium 39mg 44mg 1%
Vitamin E 0.05mg 0.19mg 1%
Vitamin B3 1.274mg 1.046mg 1%
Fats 0.39g 0.15g 0%
Net carbs 67.03g 5.11g N/A
Sugar 63.35g 0.99g N/A
Vitamin A 0µg 1µg 0%
Manganese 0.262mg 0.256mg 0%
Vitamin B2 0.066mg 0.066mg 0%
Saturated fat 0.032g 0.036g 0%
Monounsaturated fat 0.036g 0.005g 0%
Polyunsaturated fat 0.019g 0.064g 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
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more FatsFats +160%
Contains more CarbsCarbs +613.9%
Contains more OtherOther +41.6%
Contains more ProteinProtein +33.5%
Contains more WaterWater +313.7%

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +236.8%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.