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Dates vs. Crabapple (Malus) — In-Depth Nutrition Comparison

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The main differences between Dates and Crabapple (Malus)

  • Dates are richer in Copper, Potassium, Magnesium, Iron, Vitamin B3, Phosphorus, and Manganese, yet Crabapple (Malus) is richer in Vitamin C.
  • Daily need coverage for Copper from Dates is 15% higher.
  • Dates contain 13 times more Vitamin B3 than Crabapple (Malus). Dates contain 1.274mg of Vitamin B3, while Crabapple (Malus) contains 0.1mg.

Food types used in this article are Dates, deglet noor and Crabapples, raw.

Infographic

Dates  vs Crabapple (Malus) infographic
Infographic link

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 Calcium +116.7%
Contains more Iron +183.3%
Contains more Magnesium +514.3%
Contains more Phosphorus +313.3%
Contains more Potassium +238.1%
Contains more Copper +207.5%
Contains more Manganese +127.8%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 38% 31% 27% 58% 0.26% 7.9% 69% 34% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5.4% 14% 5% 6.4% 17% 0.13% 0% 22% 15% 0%
Contains more Calcium +116.7%
Contains more Iron +183.3%
Contains more Magnesium +514.3%
Contains more Phosphorus +313.3%
Contains more Potassium +238.1%
Contains more Copper +207.5%
Contains more Manganese +127.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
10
:
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +1174%
Contains more Vitamin A +300%
Contains more Vitamin C +1900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.6% 1% 0% 1.3% 13% 15% 24% 35% 38% 14% 0% 3.4% 6.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.4% 0% 0% 27% 7.5% 4.6% 1.9% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +1174%
Contains more Vitamin A +300%
Contains more Vitamin C +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +512.5%
Contains more Fats +30%
Contains more Carbs +276.1%
Contains more Other +290.2%
Contains more Water +284.5%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
20% 79%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 19.95 g
Water: 78.94 g
Other: 0.41 g
Contains more Protein +512.5%
Contains more Fats +30%
Contains more Carbs +276.1%
Contains more Other +290.2%
Contains more Water +284.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +363.2%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
32% 8% 59%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +363.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Crabapple (Malus)
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Crabapple (Malus) Opinion
Net carbs 67.03g 19.95g Dates
Protein 2.45g 0.4g Dates
Fats 0.39g 0.3g Dates
Carbs 75.03g 19.95g Dates
Calories 282kcal 76kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Crabapple (Malus)
Fiber 8g Dates
Calcium 39mg 18mg Dates
Iron 1.02mg 0.36mg Dates
Magnesium 43mg 7mg Dates
Phosphorus 62mg 15mg Dates
Potassium 656mg 194mg Dates
Sodium 2mg 1mg Crabapple (Malus)
Zinc 0.29mg Dates
Copper 0.206mg 0.067mg Dates
Manganese 0.262mg 0.115mg Dates
Selenium 3µg Dates
Vitamin A 10IU 40IU Crabapple (Malus)
Vitamin A RAE 0µg 2µg Crabapple (Malus)
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 8mg Crabapple (Malus)
Vitamin B1 0.052mg 0.03mg Dates
Vitamin B2 0.066mg 0.02mg Dates
Vitamin B3 1.274mg 0.1mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg 0.004mg Dates
Threonine 0.043mg 0.014mg Dates
Isoleucine 0.049mg 0.016mg Dates
Leucine 0.084mg 0.025mg Dates
Lysine 0.066mg 0.025mg Dates
Methionine 0.022mg 0.004mg Dates
Phenylalanine 0.05mg 0.011mg Dates
Valine 0.071mg 0.019mg Dates
Histidine 0.032mg 0.006mg Dates
Saturated Fat 0.032g 0.048g Dates
Monounsaturated Fat 0.036g 0.012g Dates
Polyunsaturated fat 0.019g 0.088g Crabapple (Malus)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Crabapple (Malus)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Dates
3%
Crabapple (Malus)
Minerals Daily Need Coverage Score
29%
Dates
8%
Crabapple (Malus)

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.016g)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Crabapple (Malus)
Crabapple (Malus) is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Crabapple (Malus)
Crabapple (Malus) contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Crabapple (Malus)
Crabapple (Malus) is lower in glycemic index (difference - 42)
Which food is cheaper?
Crabapple (Malus)
Crabapple (Malus) is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Crabapple (Malus) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171721/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.