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Dates vs Mandarin orange - In-Depth Nutrition Comparison

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A recap on differences between Dates and Mandarin orange

  • Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B5, Magnesium, Vitamin B6 and Phosphorus, yet Mandarin orange is higher in Vitamin C.
  • Mandarin orange covers your daily Vitamin C needs 29% more than Dates .
  • Dates contain 7 times more Iron than Mandarin orange. While Dates contain 1.02mg of Iron, Mandarin orange contains only 0.15mg.

Food varieties used in this article are Dates, deglet noor and Tangerines, (mandarin oranges), raw.

Infographic

Dates  vs Mandarin orange 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
:
Contains more Iron +580%
Contains more Potassium +295.2%
Contains more Magnesium +258.3%
Contains more Copper +390.5%
Contains more Zinc +314.3%
Contains more Phosphorus +210%
Equal in Calcium - 37
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 12% 15% 9% 14% 2% 9% 1%
Contains more Iron +580%
Contains more Potassium +295.2%
Contains more Magnesium +258.3%
Contains more Copper +390.5%
Contains more Zinc +314.3%
Contains more Phosphorus +210%
Equal in Calcium - 37
Equal in Sodium - 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
:
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +238.8%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +∞%
Contains more Folate +18.8%
Contains more Vitamin C +6575%
Contains more Vitamin A +6710%
Contains more Vitamin E +300%
Contains more Vitamin B1 +11.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 41% 4% 0% 15% 9% 8% 13% 18% 0% 0% 12%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +238.8%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +∞%
Contains more Folate +18.8%
Contains more Vitamin C +6575%
Contains more Vitamin A +6710%
Contains more Vitamin E +300%
Contains more Vitamin B1 +11.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Dates
17
Mandarin orange
Mineral Summary Score
30
Dates
8
Mandarin orange

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 the food
Protein
15%
Dates
5%
Mandarin orange
Carbohydrates
75%
Dates
13%
Mandarin orange
Fats
2%
Dates
1%
Mandarin orange

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Mandarin orange
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Mandarin orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Mandarin orange
Mandarin orange contains less Sugars (difference - 52.77g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Mandarin orange Opinion
Calories 282 53 Dates
Protein 2.45 0.81 Dates
Fats 0.39 0.31 Dates
Vitamin C 0.4 26.7 Mandarin orange
Carbs 75.03 13.34 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.15 Dates
Calcium 39 37 Dates
Potassium 656 166 Dates
Magnesium 43 12 Dates
Sugars 63.35 10.58 Mandarin orange
Fiber 8 1.8 Dates
Copper 0.206 0.042 Dates
Zinc 0.29 0.07 Dates
Starch 0 Mandarin orange
Phosphorus 62 20 Dates
Sodium 2 2
Vitamin A 10 681 Mandarin orange
Vitamin E 0.05 0.2 Mandarin orange
Vitamin D 0 0
Vitamin B1 0.052 0.058 Mandarin orange
Vitamin B2 0.066 0.036 Dates
Vitamin B3 1.274 0.376 Dates
Vitamin B5 0.589 0.216 Dates
Vitamin B6 0.165 0.078 Dates
Vitamin B12 0 0
Vitamin K 2.7 0 Dates
Folate 19 16 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.039 Dates
Monounsaturated Fat 0.036 0.06 Mandarin orange
Polyunsaturated fat 0.019 0.065 Mandarin orange
Tryptophan 0.012 0.002 Dates
Threonine 0.043 0.016 Dates
Isoleucine 0.049 0.017 Dates
Leucine 0.084 0.028 Dates
Lysine 0.066 0.032 Dates
Methionine 0.022 0.002 Dates
Phenylalanine 0.05 0.018 Dates
Valine 0.071 0.021 Dates
Histidine 0.032 0.011 Dates
Fructose 19.56 2.4 Dates

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 of 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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.