Dates vs. Cranberry sauce — In-Depth Nutrition Comparison
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How are dates and cranberry sauce different?
- Dates are richer in fiber, copper, potassium, vitamin B6, magnesium, phosphorus, manganese, iron, and vitamin B3, while cranberry sauce is higher in vitamin E.
- Dates cover your daily need for fiber 28% more than cranberry sauce.
- Dates contain 23 times more Potassium than cranberry sauce. Dates contain 656mg of Potassium, while cranberry sauce contains 28mg.
Dates, deglet noor and Cranberry sauce, canned, sweetened types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +2050% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +2242.9% |
| Contains more IronIron | +148.8% |
| Contains more CopperCopper | +692.3% |
| Contains more ZincZinc | +866.7% |
| Contains more PhosphorusPhosphorus | +1450% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +258.9% |
| Contains more SeleniumSelenium | +650% |
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 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +214.3% |
| Contains more Vitamin B3Vitamin B3 | +1174% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1078.6% |
| Contains more Vitamin KVitamin K | +92.9% |
| Contains more FolateFolate | +1800% |
| Contains more CholineCholine | +65.8% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +230% |
| Contains more Vitamin EVitamin E | +1760% |
~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:
0.9 g
Fats:
0.15 g
Carbs:
40.4 g
Water:
58.45 g
Other:
0.1 g
| Contains more ProteinProtein | +172.2% |
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +85.7% |
| Contains more OtherOther | +1500% |
| Contains more WaterWater | +184.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated Fat:
Sat. Fat
0.007 g
Monounsaturated Fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated Fat | +414.3% |
| Contains less Sat. FatSaturated Fat | -78.1% |
| Contains more Poly. FatPolyunsaturated fat | +63.2% |
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 g
Sucrose:
0.1 g
Glucose:
17.45 g
Fructose:
9.75 g
Lactose:
0 g
Maltose:
4.45 g
Galactose:
0 g
| Contains more SucroseSucrose | +23740% |
| Contains more GlucoseGlucose | +13.9% |
| Contains more FructoseFructose | +100.6% |
| Contains more MaltoseMaltose | +3608.3% |
~equal in
Starch
~0g
~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 Sodium |
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| Rich in vitamins |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 282kcal | 159kcal |
|
| Protein | 2.45g | 0.9g |
|
| Fats | 0.39g | 0.15g |
|
| Vitamin C | 0.4mg | 1mg |
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| Net carbs | 67.03g | 39.3g |
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| Carbs | 75.03g | 40.4g |
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| Magnesium | 43mg | 2mg |
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| Calcium | 39mg | 3mg |
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| Potassium | 656mg | 28mg |
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| Iron | 1.02mg | 0.41mg |
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| Sugar | 63.35g | 31.75g |
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| Fiber | 8g | 1.1g |
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| Copper | 0.206mg | 0.026mg |
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| Zinc | 0.29mg | 0.03mg |
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| Phosphorus | 62mg | 4mg |
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| Sodium | 2mg | 5mg |
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| Vitamin A | 10IU | 33IU |
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| Vitamin A | 0µg | 2µg |
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| Vitamin E | 0.05mg | 0.93mg |
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| Manganese | 0.262mg | 0.073mg |
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| Selenium | 3µg | 0.4µg |
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| Vitamin B1 | 0.052mg | 0.015mg |
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| Vitamin B2 | 0.066mg | 0.021mg |
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| Vitamin B3 | 1.274mg | 0.1mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg | 0.014mg |
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| Vitamin K | 2.7µg | 1.4µg |
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| Folate | 19µg | 1µg |
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| Choline | 6.3mg | 3.8mg |
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| Saturated Fat | 0.032g | 0.007g |
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| Monounsaturated Fat | 0.036g | 0.007g |
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| Polyunsaturated fat | 0.019g | 0.031g |
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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 | 9.75g |
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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%
3%
Minerals Daily Need Coverage Score
29%
4%
Comparison summary
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry sauce is lower in Sugar (difference - 31.6g)
Which food is lower in Saturated Fat?
Cranberry sauce is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Cranberry sauce is lower in glycemic index (difference - 42)
Which food is cheaper?
Cranberry sauce is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)