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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%

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 Mandarin orange
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Dates Mandarin orange Opinion
Calories 282kcal 53kcal Dates
Protein 2.45g 0.81g Dates
Fats 0.39g 0.31g Dates
Vitamin C 0.4mg 26.7mg Mandarin orange
Net carbs 67.03g 11.54g Dates
Carbs 75.03g 13.34g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.02mg 0.15mg Dates
Calcium 39mg 37mg Dates
Potassium 656mg 166mg Dates
Magnesium 43mg 12mg Dates
Sugar 63.35g 10.58g Mandarin orange
Fiber 8g 1.8g Dates
Copper 0.206mg 0.042mg Dates
Zinc 0.29mg 0.07mg Dates
Starch g 0g Mandarin orange
Phosphorus 62mg 20mg Dates
Sodium 2mg 2mg
Vitamin A 10IU 681IU Mandarin orange
Vitamin E 0.05mg 0.2mg Mandarin orange
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.058mg Mandarin orange
Vitamin B2 0.066mg 0.036mg Dates
Vitamin B3 1.274mg 0.376mg Dates
Vitamin B5 0.589mg 0.216mg Dates
Vitamin B6 0.165mg 0.078mg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg Dates
Folate 19µg 16µg Dates
Trans Fat 0g 0g
Saturated Fat 0.032g 0.039g Dates
Monounsaturated Fat 0.036g 0.06g Mandarin orange
Polyunsaturated fat 0.019g 0.065g Mandarin orange
Tryptophan 0.012mg 0.002mg Dates
Threonine 0.043mg 0.016mg Dates
Isoleucine 0.049mg 0.017mg Dates
Leucine 0.084mg 0.028mg Dates
Lysine 0.066mg 0.032mg Dates
Methionine 0.022mg 0.002mg Dates
Phenylalanine 0.05mg 0.018mg Dates
Valine 0.071mg 0.021mg Dates
Histidine 0.032mg 0.011mg Dates
Fructose 19.56g 2.4g Dates

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (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 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.

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. 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.