Dates vs. Chokecherries — In-Depth Nutrition Comparison
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What are the main differences between Dates and Chokecherries?
- Dates are richer in Copper, Potassium, Iron, Magnesium, and Vitamin B5, while Chokecherries are higher in Fiber, and Vitamin K.
- Chokecherries' daily need coverage for Fiber is 36% higher.
- Chokecherries have 4 times less Sugar than Dates. Dates have 63.35g of Sugar, while Chokecherries have 14.22g.
We used Dates, deglet noor and Chokecherries, raw, pitted (Shoshone Bannock) types in this comparison.
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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 PotassiumPotassium | +112.3% |
| Contains more IronIron | +155% |
| Contains more CopperCopper | +202.9% |
| Contains more ZincZinc | +52.6% |
| Contains more PhosphorusPhosphorus | +37.8% |
| Contains more ManganeseManganese | +36.5% |
| Contains more SeleniumSelenium | +76.5% |
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 B1Vitamin B1 | +79.3% |
| Contains more Vitamin B2Vitamin B2 | +13.8% |
| Contains more Vitamin B3Vitamin B3 | +89.6% |
| Contains more Vitamin B5Vitamin B5 | +78.5% |
| Contains more FolateFolate | +90% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +75% |
| Contains more Vitamin AVitamin A | +330% |
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin B6Vitamin B6 | +17% |
| Contains more Vitamin KVitamin K | +985.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
| Contains more CarbsCarbs | +121.5% |
| Contains more OtherOther | +113.3% |
| Contains more ProteinProtein | +18% |
| Contains more FatsFats | +151.3% |
| Contains more WaterWater | +199.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.87 g
Sucrose:
0 g
Glucose:
8.85 g
Fructose:
5.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +124.5% |
| Contains more FructoseFructose | +263.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 282kcal | 156kcal |
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| Protein | 2.45g | 2.89g |
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| Fats | 0.39g | 0.98g |
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| Vitamin C | 0.4mg | 0.7mg |
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| Net carbs | 67.03g | 16.88g |
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| Carbs | 75.03g | 33.88g |
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| Magnesium | 43mg | 21mg |
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| Calcium | 39mg | 40mg |
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| Potassium | 656mg | 309mg |
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| Iron | 1.02mg | 0.4mg |
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| Sugar | 63.35g | 14.22g |
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| Fiber | 8g | 17g |
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| Copper | 0.206mg | 0.068mg |
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| Zinc | 0.29mg | 0.19mg |
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| Starch | 0.87g |
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| Phosphorus | 62mg | 45mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 10IU | 43IU |
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| Vitamin A | 0µg | 2µg |
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| Vitamin E | 0.05mg | 0.75mg |
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| Manganese | 0.262mg | 0.192mg |
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| Selenium | 3µg | 1.7µg |
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| Vitamin B1 | 0.052mg | 0.029mg |
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| Vitamin B2 | 0.066mg | 0.058mg |
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| Vitamin B3 | 1.274mg | 0.672mg |
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| Vitamin B5 | 0.589mg | 0.33mg |
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| Vitamin B6 | 0.165mg | 0.193mg |
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| Vitamin K | 2.7µg | 29.3µg |
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| Folate | 19µg | 10µg |
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| Choline | 6.3mg |
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| Saturated Fat | 0.032g |
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| Monounsaturated Fat | 0.036g |
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| Polyunsaturated fat | 0.019g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Fructose | 19.56g | 5.38g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
15%
Minerals Daily Need Coverage Score
29%
15%
Comparison summary
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Chokecherries is lower in Sugar (difference - 49.13g)
Which food is lower in Saturated Fat?
Chokecherries is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Chokecherries is lower in glycemic index (difference - 42)
Which food is cheaper?
Chokecherries is cheaper (difference - $2)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 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.