Dates vs. Fruit preserves — In-Depth Nutrition Comparison
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The main differences between dates and fruit preserves
- Dates are richer in fiber, potassium, copper, vitamin B5, vitamin B6, manganese, magnesium, vitamin B3, and iron, yet fruit preserves are richer in vitamin C.
- Daily need coverage for fiber for dates is 28% higher.
- Dates contain 35 times more vitamin B3 than fruit preserves. Dates contain 1.274mg of vitamin B3, while fruit preserves contain 0.036mg.
Food types used in this article are Dates, deglet noor and Jams and preserves.
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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 | +975% |
| Contains more CalciumCalcium | +95% |
| Contains more PotassiumPotassium | +751.9% |
| Contains more IronIron | +108.2% |
| Contains more CopperCopper | +106% |
| Contains more ZincZinc | +383.3% |
| Contains more PhosphorusPhosphorus | +226.3% |
| Contains less SodiumSodium | -93.8% |
| Contains more ManganeseManganese | +555% |
| Contains more SeleniumSelenium | +50% |
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 | +225% |
| Contains more Vitamin B3Vitamin B3 | +3438.9% |
| Contains more Vitamin B5Vitamin B5 | +2845% |
| Contains more Vitamin B6Vitamin B6 | +725% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +72.7% |
| Contains more Vitamin CVitamin C | +2100% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B2Vitamin B2 | +15.2% |
| Contains more CholineCholine | +61.9% |
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:
0.37 g
Fats:
0.07 g
Carbs:
68.86 g
Water:
30.47 g
Other:
0.23 g
| Contains more ProteinProtein | +562.2% |
| Contains more FatsFats | +457.1% |
| Contains more OtherOther | +595.7% |
| Contains more WaterWater | +48.4% |
~equal in
Carbs
~68.86g
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
0.01 g
Monounsaturated fat:
Mono. Fat
0.038 g
Polyunsaturated fat:
Poly. Fat
0 g
| Contains more Poly. FatPolyunsaturated fat | +∞% |
| Contains less Sat. FatSaturated fat | -68.8% |
~equal in
Monounsaturated fat
~0.038g
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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8g | 1.1g | 28% |
| Fructose | 19.56g | 24% | |
| Potassium | 656mg | 77mg | 17% |
| Copper | 0.206mg | 0.1mg | 12% |
| Vitamin B5 | 0.589mg | 0.02mg | 11% |
| Vitamin B6 | 0.165mg | 0.02mg | 11% |
| Manganese | 0.262mg | 0.04mg | 10% |
| Vitamin C | 0.4mg | 8.8mg | 9% |
| Magnesium | 43mg | 4mg | 9% |
| Vitamin B3 | 1.274mg | 0.036mg | 8% |
| Iron | 1.02mg | 0.49mg | 7% |
| Phosphorus | 62mg | 19mg | 6% |
| Protein | 2.45g | 0.37g | 4% |
| Vitamin B1 | 0.052mg | 0.016mg | 3% |
| Zinc | 0.29mg | 0.06mg | 2% |
| Calcium | 39mg | 20mg | 2% |
| Carbs | 75.03g | 68.86g | 2% |
| Folate | 19µg | 11µg | 2% |
| Selenium | 3µg | 2µg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Choline | 6.3mg | 10.2mg | 1% |
| Vitamin B2 | 0.066mg | 0.076mg | 1% |
| Sodium | 2mg | 32mg | 1% |
| Calories | 282kcal | 278kcal | 0% |
| Fats | 0.39g | 0.07g | 0% |
| Net carbs | 67.03g | 67.76g | N/A |
| Sugar | 63.35g | 48.5g | N/A |
| Vitamin E | 0.05mg | 0.12mg | 0% |
| Saturated fat | 0.032g | 0.01g | 0% |
| Monounsaturated fat | 0.036g | 0.038g | 0% |
| Polyunsaturated fat | 0.019g | 0g | 0% |
| Tryptophan | 0.012mg | 0.008mg | 0% |
| Threonine | 0.043mg | 0.023mg | 0% |
| Isoleucine | 0.049mg | 0.017mg | 0% |
| Leucine | 0.084mg | 0.037mg | 0% |
| Lysine | 0.066mg | 0.03mg | 0% |
| Methionine | 0.022mg | 0.001mg | 0% |
| Phenylalanine | 0.05mg | 0.021mg | 0% |
| Valine | 0.071mg | 0.021mg | 0% |
| Histidine | 0.032mg | 0.014mg | 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%
6%
Minerals Daily Need Coverage Score
29%
10%
Comparison summary
Which food is lower in Sugar?
Fruit preserves is lower in Sugar (difference - 14.85g)
Which food is lower in Saturated fat?
Fruit preserves is lower in Saturated fat (difference - 0.022g)
Which food is cheaper?
Fruit preserves is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.