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Dates vs. Loquat — In-Depth Nutrition Comparison

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Differences between Dates and Loquat

  • Dates have more Fiber, Copper, Potassium, Iron, Magnesium, and Vitamin B3, while Loquat have more Vitamin A RAE.
  • Dates ' daily need coverage for Fiber is 25% higher.
  • Loquat contains 7 times less Vitamin B3 than Dates . Dates contain 1.274mg of Vitamin B3, while Loquat contains 0.18mg.

The food types used in this comparison are Dates, deglet noor and Loquats, raw.

Infographic

Dates  vs Loquat infographic
Infographic link

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.
:
1
Loquat
Contains more Calcium +143.8%
Contains more Iron +264.3%
Contains more Magnesium +230.8%
Contains more Phosphorus +129.6%
Contains more Potassium +146.6%
Contains more Zinc +480%
Contains more Copper +415%
Contains more Manganese +77%
Contains more Selenium +400%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 10% 12% 24% 1% 2% 14% 20% 4%
Contains more Calcium +143.8%
Contains more Iron +264.3%
Contains more Magnesium +230.8%
Contains more Phosphorus +129.6%
Contains more Potassium +146.6%
Contains more Zinc +480%
Contains more Copper +415%
Contains more Manganese +77%
Contains more Selenium +400%
Contains less Sodium -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.
Dates
10
:
2
Loquat
Contains more Vitamin B1 +173.7%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +607.8%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin A +15180%
Contains more Vitamin C +150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 92% 0% 0% 4% 5% 6% 4% 0% 24% 11% 0% 0% 0%
Contains more Vitamin B1 +173.7%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +607.8%
Contains more Vitamin B6 +65%
Contains more Folate +35.7%
Contains more Vitamin A +15180%
Contains more Vitamin C +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Loquat
Contains more Protein +469.8%
Contains more Fats +95%
Contains more Carbs +518%
Contains more Other +220%
Contains more Water +322.5%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
12% 87%
Protein: 0.43 g
Fats: 0.2 g
Carbs: 12.14 g
Water: 86.73 g
Other: 0.5 g
Contains more Protein +469.8%
Contains more Fats +95%
Contains more Carbs +518%
Contains more Other +220%
Contains more Water +322.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Loquat
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +378.9%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
29% 6% 65%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +378.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Loquat
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Loquat Opinion
Net carbs 67.03g 10.44g Dates
Protein 2.45g 0.43g Dates
Fats 0.39g 0.2g Dates
Carbs 75.03g 12.14g Dates
Calories 282kcal 47kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Loquat
Fiber 8g 1.7g Dates
Calcium 39mg 16mg Dates
Iron 1.02mg 0.28mg Dates
Magnesium 43mg 13mg Dates
Phosphorus 62mg 27mg Dates
Potassium 656mg 266mg Dates
Sodium 2mg 1mg Loquat
Zinc 0.29mg 0.05mg Dates
Copper 0.206mg 0.04mg Dates
Manganese 0.262mg 0.148mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 1528IU Loquat
Vitamin A RAE 0µg 76µg Loquat
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 1mg Loquat
Vitamin B1 0.052mg 0.019mg Dates
Vitamin B2 0.066mg 0.024mg Dates
Vitamin B3 1.274mg 0.18mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg 0.1mg Dates
Folate 19µg 14µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg 0.005mg Dates
Threonine 0.043mg 0.015mg Dates
Isoleucine 0.049mg 0.015mg Dates
Leucine 0.084mg 0.026mg Dates
Lysine 0.066mg 0.023mg Dates
Methionine 0.022mg 0.004mg Dates
Phenylalanine 0.05mg 0.014mg Dates
Valine 0.071mg 0.021mg Dates
Histidine 0.032mg 0.007mg Dates
Saturated Fat 0.032g 0.04g Dates
Monounsaturated Fat 0.036g 0.008g Dates
Polyunsaturated fat 0.019g 0.091g Loquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Loquat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Dates
11%
Loquat
Minerals Daily Need Coverage Score
29%
Dates
10%
Loquat

Comparison summary

Which food is lower in Sugar?
Loquat
Loquat is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Loquat
Loquat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Loquat
Loquat is lower in glycemic index (difference - 42)
Which food is cheaper?
Loquat
Loquat is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.008g)
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

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. Loquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169908/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.