Dates vs. Cassava — In-Depth Nutrition Comparison
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Differences between dates and cassava
- Dates have more fiber, copper, potassium, vitamin B5, iron, vitamin B6, and magnesium, while cassava has more vitamin C and manganese.
- Dates' daily need coverage for fiber is 25% higher.
- Cassava contains 6 times less vitamin B5 than dates. Dates contain 0.589mg of vitamin B5, while cassava contains 0.107mg.
- Dates have a lower glycemic index. The glycemic index of dates is 42, while the glycemic index of cassava is 94.
The food types used in this comparison are Dates, deglet noor and Cassava, raw.
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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 | +104.8% |
| Contains more CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +142.1% |
| Contains more IronIron | +277.8% |
| Contains more CopperCopper | +106% |
| Contains more PhosphorusPhosphorus | +129.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +328.6% |
| Contains more ZincZinc | +17.2% |
| Contains more ManganeseManganese | +46.6% |
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 B2Vitamin B2 | +37.5% |
| Contains more Vitamin B3Vitamin B3 | +49.2% |
| Contains more Vitamin B5Vitamin B5 | +450.5% |
| Contains more Vitamin B6Vitamin B6 | +87.5% |
| Contains more Vitamin KVitamin K | +42.1% |
| Contains more Vitamin CVitamin C | +5050% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +280% |
| Contains more Vitamin B1Vitamin B1 | +67.3% |
| Contains more FolateFolate | +42.1% |
| Contains more CholineCholine | +276.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 1.8g | 25% |
| Fructose | 19.56g | 24% | |
| Vitamin C | 0.4mg | 20.6mg | 22% |
| Carbs | 75.03g | 38.06g | 12% |
| Copper | 0.206mg | 0.1mg | 12% |
| Potassium | 656mg | 271mg | 11% |
| Vitamin B5 | 0.589mg | 0.107mg | 10% |
| Iron | 1.02mg | 0.27mg | 9% |
| Vitamin B6 | 0.165mg | 0.088mg | 6% |
| Calories | 282kcal | 160kcal | 6% |
| Magnesium | 43mg | 21mg | 5% |
| Phosphorus | 62mg | 27mg | 5% |
| Manganese | 0.262mg | 0.384mg | 5% |
| Selenium | 3µg | 0.7µg | 4% |
| Vitamin B1 | 0.052mg | 0.087mg | 3% |
| Choline | 6.3mg | 23.7mg | 3% |
| Vitamin B3 | 1.274mg | 0.854mg | 3% |
| Protein | 2.45g | 1.36g | 2% |
| Folate | 19µg | 27µg | 2% |
| Calcium | 39mg | 16mg | 2% |
| Vitamin K | 2.7µg | 1.9µg | 1% |
| Vitamin B2 | 0.066mg | 0.048mg | 1% |
| Sodium | 2mg | 14mg | 1% |
| Vitamin E | 0.05mg | 0.19mg | 1% |
| Fats | 0.39g | 0.28g | 0% |
| Net carbs | 67.03g | 36.26g | N/A |
| Sugar | 63.35g | 1.7g | N/A |
| Zinc | 0.29mg | 0.34mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.032g | 0.074g | 0% |
| Monounsaturated fat | 0.036g | 0.075g | 0% |
| Polyunsaturated fat | 0.019g | 0.048g | 0% |
| Tryptophan | 0.012mg | 0.019mg | 0% |
| Threonine | 0.043mg | 0.028mg | 0% |
| Isoleucine | 0.049mg | 0.027mg | 0% |
| Leucine | 0.084mg | 0.039mg | 0% |
| Lysine | 0.066mg | 0.044mg | 0% |
| Methionine | 0.022mg | 0.011mg | 0% |
| Phenylalanine | 0.05mg | 0.026mg | 0% |
| Valine | 0.071mg | 0.035mg | 0% |
| Histidine | 0.032mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80.1% |
| Contains more FatsFats | +39.3% |
| Contains more CarbsCarbs | +97.1% |
| Contains more OtherOther | +158.1% |
| Contains more WaterWater | +190.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.8% |
| Contains more Mono. FatMonounsaturated fat | +108.3% |
| Contains more Poly. FatPolyunsaturated fat | +152.6% |
