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Dates vs Jujube - In-Depth Nutrition Comparison

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Summary of differences between Dates and Jujube

  • Dates have more Copper, Potassium, Magnesium, Manganese, Iron, Vitamin B6, and Phosphorus, however Jujube is higher in Vitamin C.
  • Jujube covers your daily need of Vitamin C 76% more than Dates .
  • Dates have 4 times more Magnesium than Jujube. While Dates have 43mg of Magnesium, Jujube has only 10mg.

These are the specific foods used in this comparison Dates, deglet noor and Jujube, raw.

Infographic

Dates  vs Jujube infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Jujube
Contains more Calcium +85.7%
Contains more Iron +112.5%
Contains more Magnesium +330%
Contains more Phosphorus +169.6%
Contains more Potassium +162.4%
Contains less Sodium -33.3%
Contains more Zinc +480%
Contains more Copper +182.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 18% 8% 10% 23% 1% 2% 25%
Contains more Calcium +85.7%
Contains more Iron +112.5%
Contains more Magnesium +330%
Contains more Phosphorus +169.6%
Contains more Potassium +162.4%
Contains less Sodium -33.3%
Contains more Zinc +480%
Contains more Copper +182.2%

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
:
2
Jujube
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B6 +103.7%
Contains more Vitamin A +300%
Contains more Vitamin C +17150%
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 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 0% 0%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B6 +103.7%
Contains more Vitamin A +300%
Contains more Vitamin C +17150%

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

All nutrients comparison - raw data values

Nutrient Dates Jujube Opinion
Net carbs 67.03g 20.23g Dates
Protein 2.45g 1.2g Dates
Fats 0.39g 0.2g Dates
Carbs 75.03g 20.23g Dates
Calories 282kcal 79kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g Jujube
Fiber 8g g Dates
Calcium 39mg 21mg Dates
Iron 1.02mg 0.48mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 23mg Dates
Potassium 656mg 250mg Dates
Sodium 2mg 3mg Dates
Zinc 0.29mg 0.05mg Dates
Copper 0.206mg 0.073mg Dates
Vitamin A 10IU 40IU Jujube
Vitamin E 0.05mg mg Dates
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 69mg Jujube
Vitamin B1 0.052mg 0.02mg Dates
Vitamin B2 0.066mg 0.04mg Dates
Vitamin B3 1.274mg 0.9mg Dates
Vitamin B5 0.589mg mg Dates
Vitamin B6 0.165mg 0.081mg Dates
Folate 19µg µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg 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 g Jujube
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 Jujube
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
24
Jujube
Mineral Summary Score
30
Dates
11
Jujube

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
7%
Jujube
Carbohydrates
75%
Dates
20%
Jujube
Fats
2%
Dates
1%
Jujube

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 15)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1mg)
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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.