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 | +∞% |
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% |
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% |
