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Dates vs Custard apple - In-Depth Nutrition Comparison

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Summary of differences between Dates and Custard apple

  • Dates have more Fiber, Vitamin B5, Potassium, Magnesium, and Phosphorus, however Custard apple is higher in Vitamin C.
  • Dates covers your daily need of Fiber 22% more than Custard apple.
  • Dates have 4 times more Vitamin B5 than Custard apple. While Dates have 0.589mg of Vitamin B5, Custard apple has only 0.135mg.

These are the specific foods used in this comparison Dates, deglet noor and Custard-apple, (bullock's-heart), raw.

Infographic

Dates  vs Custard apple 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" 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 +43.7%
Contains more Magnesium +138.9%
Contains more Phosphorus +195.2%
Contains more Potassium +71.7%
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% 27% 13% 9% 34% 1% 0% 0%
Contains more Calcium +30%
Contains more Iron +43.7%
Contains more Magnesium +138.9%
Contains more Phosphorus +195.2%
Contains more Potassium +71.7%
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 B3 +154.8%
Contains more Vitamin B5 +336.3%
Contains more Vitamin A +230%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B6 +33.9%
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 2% 0% 0% 64% 20% 24% 10% 9% 51% 0% 0% 0%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B5 +336.3%
Contains more Vitamin A +230%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B6 +33.9%

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 Custard apple
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Custard apple Opinion
Net carbs 67.03g 22.8g Dates
Protein 2.45g 1.7g Dates
Fats 0.39g 0.6g Custard apple
Carbs 75.03g 25.2g Dates
Calories 282kcal 101kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g Custard apple
Fiber 8g 2.4g Dates
Calcium 39mg 30mg Dates
Iron 1.02mg 0.71mg Dates
Magnesium 43mg 18mg Dates
Phosphorus 62mg 21mg Dates
Potassium 656mg 382mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg mg Dates
Copper 0.206mg mg Dates
Vitamin A 10IU 33IU Custard apple
Vitamin E 0.05mg mg Dates
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 19.2mg Custard apple
Vitamin B1 0.052mg 0.08mg Custard apple
Vitamin B2 0.066mg 0.1mg Custard apple
Vitamin B3 1.274mg 0.5mg Dates
Vitamin B5 0.589mg 0.135mg Dates
Vitamin B6 0.165mg 0.221mg Custard apple
Folate 19µg µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg 0.007mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg 0.037mg Dates
Methionine 0.022mg 0.004mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.231g Dates
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 Custard apple
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
15
Custard apple
Mineral Summary Score
30
Dates
11
Custard apple

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
10%
Custard apple
Carbohydrates
75%
Dates
25%
Custard apple
Fats
2%
Dates
3%
Custard apple

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.199g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Custard apple
Custard apple is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.

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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.