Dates vs. Fruit salad — In-Depth Nutrition Comparison
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Significant differences between dates and fruit salad
- Dates have more fiber, copper, potassium, vitamin B5, vitamin B6, iron, magnesium, phosphorus, and vitamin B3; however, fruit salad is richer in vitamin A.
- Dates cover 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.
- Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of dates is 42.
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.
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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 | +437.5% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +465.5% |
| Contains more IronIron | +308% |
| Contains more CopperCopper | +312% |
| Contains more ZincZinc | +107.1% |
| Contains more PhosphorusPhosphorus | +342.9% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +73.5% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +372.7% |
| Contains more Vitamin B2Vitamin B2 | +371.4% |
| Contains more Vitamin B3Vitamin B3 | +257.9% |
| Contains more Vitamin B5Vitamin B5 | +1011.3% |
| Contains more Vitamin B6Vitamin B6 | +511.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +725% |
| Contains more Vitamin AVitamin A | +∞% |
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:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +380.4% |
| Contains more FatsFats | +1200% |
| Contains more CarbsCarbs | +474.9% |
| Contains more OtherOther | +515.4% |
| Contains more WaterWater | +319.6% |
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
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +620% |
| Contains more Poly. FatPolyunsaturated fat | +72.7% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8g | 1g | 28% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 13.05g | 21% |
| Copper | 0.206mg | 0.05mg | 17% |
| Potassium | 656mg | 116mg | 16% |
| Calories | 282kcal | 50kcal | 12% |
| Vitamin B5 | 0.589mg | 0.053mg | 11% |
| Vitamin B6 | 0.165mg | 0.027mg | 11% |
| Iron | 1.02mg | 0.25mg | 10% |
| Magnesium | 43mg | 8mg | 8% |
| Phosphorus | 62mg | 14mg | 7% |
| Vitamin B3 | 1.274mg | 0.356mg | 6% |
| Manganese | 0.262mg | 0.151mg | 5% |
| Selenium | 3µg | 5% | |
| Vitamin B2 | 0.066mg | 0.014mg | 4% |
| Folate | 19µg | 3µg | 4% |
| Protein | 2.45g | 0.51g | 4% |
| Vitamin B1 | 0.052mg | 0.011mg | 3% |
| Vitamin C | 0.4mg | 3.3mg | 3% |
| Calcium | 39mg | 11mg | 3% |
| Vitamin A | 0µg | 30µg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Zinc | 0.29mg | 0.14mg | 1% |
| Fats | 0.39g | 0.03g | 1% |
| Choline | 6.3mg | 1% | |
| Net carbs | 67.03g | 12.05g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 5mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0.004g | 0% |
| Monounsaturated fat | 0.036g | 0.005g | 0% |
| Polyunsaturated fat | 0.019g | 0.011g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
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%
8%
Comparison summary
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.028g)
Which food is cheaper?
Fruit salad is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)