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Dates vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between Dates and Fruit salad

  • The amount of Fiber, Copper, Potassium, Vitamin B5, Vitamin B6, Iron, Magnesium, Phosphorus, and Vitamin B3 in Dates are higher than in Fruit salad.
  • Dates covers your daily Fiber needs 28% more than Fruit salad.
  • Fruit salad has 11 times less Vitamin B5 than Dates . Dates have 0.589mg of Vitamin B5, while Fruit salad has 0.053mg.

Specific food types used in this comparison are Dates, deglet noor and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Dates vs Fruit salad 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.
Dates
Dates
10
:
0
Fruit salad
Fruit salad
Contains more Calcium +254.5%
Contains more Iron +308%
Contains more Magnesium +437.5%
Contains more Phosphorus +342.9%
Contains more Potassium +465.5%
Contains less Sodium -60%
Contains more Zinc +107.1%
Contains more Copper +312%
Contains more Manganese +73.5%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +254.5%
Contains more Iron +308%
Contains more Magnesium +437.5%
Contains more Phosphorus +342.9%
Contains more Potassium +465.5%
Contains less Sodium -60%
Contains more Zinc +107.1%
Contains more Copper +312%
Contains more Manganese +73.5%

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
Dates
8
:
2
Fruit salad
Fruit salad
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +371.4%
Contains more Vitamin B3 +257.9%
Contains more Vitamin B5 +1011.3%
Contains more Vitamin B6 +511.1%
Contains more Folate +533.3%
Contains more Vitamin A +5900%
Contains more Vitamin C +725%
Dates
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +371.4%
Contains more Vitamin B3 +257.9%
Contains more Vitamin B5 +1011.3%
Contains more Vitamin B6 +511.1%
Contains more Folate +533.3%
Contains more Vitamin A +5900%
Contains more Vitamin C +725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Fruit salad
Fruit salad
Contains more Protein +380.4%
Contains more Fats +1200%
Contains more Carbs +474.9%
Contains more Other +515.4%
Contains more Water +319.6%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +380.4%
Contains more Fats +1200%
Contains more Carbs +474.9%
Contains more Other +515.4%
Contains more Water +319.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +620%
Contains more Polyunsaturated fat +72.7%
Contains less Saturated Fat -87.5%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +620%
Contains more Polyunsaturated fat +72.7%
Contains less Saturated Fat -87.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Fruit salad Opinion
Net carbs 67.03g 12.05g Dates
Protein 2.45g 0.51g Dates
Fats 0.39g 0.03g Dates
Carbs 75.03g 13.05g Dates
Calories 282kcal 50kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Fruit salad
Fiber 8g 1g Dates
Calcium 39mg 11mg Dates
Iron 1.02mg 0.25mg Dates
Magnesium 43mg 8mg Dates
Phosphorus 62mg 14mg Dates
Potassium 656mg 116mg Dates
Sodium 2mg 5mg Dates
Zinc 0.29mg 0.14mg Dates
Copper 0.206mg 0.05mg Dates
Manganese 0.262mg 0.151mg Dates
Selenium 3µg Dates
Vitamin A 10IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 3.3mg Fruit salad
Vitamin B1 0.052mg 0.011mg Dates
Vitamin B2 0.066mg 0.014mg Dates
Vitamin B3 1.274mg 0.356mg Dates
Vitamin B5 0.589mg 0.053mg Dates
Vitamin B6 0.165mg 0.027mg Dates
Folate 19µg 3µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g 0.004g Fruit salad
Monounsaturated Fat 0.036g 0.005g Dates
Polyunsaturated fat 0.019g 0.011g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
29%
Dates
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
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 richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.