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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 for vitamin C, 76% more than dates.
  • Dates have 4 times more magnesium than jujube. While dates have 43mg of magnesium, jujube has only 10mg.
  • The glycemic index of dates is higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Jujube
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +162.4%
Contains more IronIron +112.5%
Contains more CopperCopper +182.2%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +169.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +211.9%
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.
Dates
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Jujube
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +103.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +17150%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Jujube DV% diff.
Vitamin C 0.4mg 69mg 76%
Fiber 8g 32%
Fructose 19.56g 24%
Carbs 75.03g 20.23g 18%
Copper 0.206mg 0.073mg 15%
Potassium 656mg 250mg 12%
Vitamin B5 0.589mg 12%
Calories 282kcal 79kcal 10%
Manganese 0.262mg 0.084mg 8%
Magnesium 43mg 10mg 8%
Iron 1.02mg 0.48mg 7%
Vitamin B6 0.165mg 0.081mg 6%
Phosphorus 62mg 23mg 6%
Folate 19µg 5%
Selenium 3µg 5%
Protein 2.45g 1.2g 3%
Vitamin B1 0.052mg 0.02mg 3%
Calcium 39mg 21mg 2%
Zinc 0.29mg 0.05mg 2%
Vitamin B2 0.066mg 0.04mg 2%
Vitamin B3 1.274mg 0.9mg 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Fats 0.39g 0.2g 0%
Net carbs 67.03g 20.23g N/A
Sugar 63.35g N/A
Sodium 2mg 3mg 0%
Vitamin A 0µg 2µg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.019g 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
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +104.2%
Contains more FatsFats +95%
Contains more CarbsCarbs +270.9%
Contains more OtherOther +213.7%
Contains more WaterWater +279.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.