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Dates vs Clementine - In-Depth Nutrition Comparison

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Significant differences between Dates and Clementine

  • Dates have more Fiber, Copper, Potassium, Iron, Manganese, Vitamin B5, Magnesium, Vitamin B6 and Phosphorus, however Clementine is richer in Vitamin C.
  • Clementine covers your daily Vitamin C needs 54% more than Dates .
  • Clementine has 11 times less Manganese than Dates . Dates have 0.262mg of Manganese, while Clementine has 0.023mg.

Specific food types used in this comparison are Dates, deglet noor and Clementines, raw.

Infographic

Dates  vs Clementine 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 Iron +628.6%
Contains more Calcium +30%
Contains more Potassium +270.6%
Contains more Magnesium +330%
Contains more Copper +379.1%
Contains more Zinc +383.3%
Contains more Phosphorus +195.2%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 9% 16% 8% 15% 2% 9% 1%
Contains more Iron +628.6%
Contains more Calcium +30%
Contains more Potassium +270.6%
Contains more Magnesium +330%
Contains more Copper +379.1%
Contains more Zinc +383.3%
Contains more Phosphorus +195.2%
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 B2 +120%
Contains more Vitamin B3 +100.3%
Contains more Vitamin B5 +290.1%
Contains more Vitamin B6 +120%
Contains more Vitamin K +∞%
Contains more Vitamin C +12100%
Contains more Vitamin E +300%
Contains more Vitamin B1 +65.4%
Contains more Folate +26.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 163% 0% 4% 0% 22% 7% 12% 10% 18% 0% 0% 18%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +100.3%
Contains more Vitamin B5 +290.1%
Contains more Vitamin B6 +120%
Contains more Vitamin K +∞%
Contains more Vitamin C +12100%
Contains more Vitamin E +300%
Contains more Vitamin B1 +65.4%
Contains more Folate +26.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Dates
21
Clementine
Mineral Summary Score
30
Dates
8
Clementine

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 the food
Protein
15%
Dates
5%
Clementine
Carbohydrates
75%
Dates
12%
Clementine
Fats
2%
Dates
1%
Clementine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Clementine
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Clementine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Clementine
Clementine contains less Sugars (difference - 54.17g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $2)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Clementine Opinion
Calories 282 47 Dates
Protein 2.45 0.85 Dates
Fats 0.39 0.15 Dates
Vitamin C 0.4 48.8 Clementine
Carbs 75.03 12.02 Dates
Cholesterol 0 Clementine
Vitamin D 0 0
Iron 1.02 0.14 Dates
Calcium 39 30 Dates
Potassium 656 177 Dates
Magnesium 43 10 Dates
Sugars 63.35 9.18 Clementine
Fiber 8 1.7 Dates
Copper 0.206 0.043 Dates
Zinc 0.29 0.06 Dates
Starch 0 Clementine
Phosphorus 62 21 Dates
Sodium 2 1 Clementine
Vitamin A 10 Dates
Vitamin E 0.05 0.2 Clementine
Vitamin D 0 0
Vitamin B1 0.052 0.086 Clementine
Vitamin B2 0.066 0.03 Dates
Vitamin B3 1.274 0.636 Dates
Vitamin B5 0.589 0.151 Dates
Vitamin B6 0.165 0.075 Dates
Vitamin B12 0 Dates
Vitamin K 2.7 0 Dates
Folate 19 24 Clementine
Trans Fat 0 0
Saturated Fat 0.032 Clementine
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 1.64 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.