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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Clementine Opinion
Net carbs 67.03g 10.32g Dates
Protein 2.45g 0.85g Dates
Fats 0.39g 0.15g Dates
Carbs 75.03g 12.02g Dates
Calories 282kcal 47kcal Dates
Starch g 0g Clementine
Fructose 19.56g 1.64g Dates
Sugar 63.35g 9.18g Clementine
Fiber 8g 1.7g Dates
Calcium 39mg 30mg Dates
Iron 1.02mg 0.14mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 21mg Dates
Potassium 656mg 177mg Dates
Sodium 2mg 1mg Clementine
Zinc 0.29mg 0.06mg Dates
Copper 0.206mg 0.043mg Dates
Vitamin A 10IU IU Dates
Vitamin E 0.05mg 0.2mg Clementine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 48.8mg Clementine
Vitamin B1 0.052mg 0.086mg Clementine
Vitamin B2 0.066mg 0.03mg Dates
Vitamin B3 1.274mg 0.636mg Dates
Vitamin B5 0.589mg 0.151mg Dates
Vitamin B6 0.165mg 0.075mg Dates
Folate 19µg 24µg Clementine
Vitamin B12 0µg µg Dates
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg mg Clementine
Trans Fat 0g 0g
Saturated Fat 0.032g g Clementine
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g Dates

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
15%
Dates
5%
Clementine
Carbohydrates
75%
Dates
12%
Clementine
Fats
2%
Dates
1%
Clementine

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 Sugar?
Clementine
Clementine is lower in Sugar (difference - 54.17g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.