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  6. Dates vs. Mango

Dates vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between Dates and Mango

  • Dates have more Fiber, Potassium, Iron, Copper, Manganese, Magnesium, Vitamin B5, and Phosphorus, however, Mango is higher in Vitamin C, and Vitamin A RAE.
  • Mango covers your daily need of Vitamin C 40% more than Dates .
  • Dates have 6 times more Iron than Mango. While Dates have 1.02mg of Iron, Mango has only 0.16mg.

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

Infographic

Dates vs Mango 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.
Dates
Dates
9
:
1
Mango
Mango
Contains more Calcium +254.5%
Contains more Iron +537.5%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +290.5%
Contains more Zinc +222.2%
Contains more Copper +85.6%
Contains more Manganese +315.9%
Contains more Selenium +400%
Contains less Sodium -50%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +254.5%
Contains more Iron +537.5%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +290.5%
Contains more Zinc +222.2%
Contains more Copper +85.6%
Contains more Manganese +315.9%
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
Dates
5
:
5
Mango
Mango
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +90.4%
Contains more Vitamin B5 +199%
Contains more Vitamin B6 +38.7%
Contains more Vitamin A +10720%
Contains more Vitamin E +1700%
Contains more Vitamin C +9000%
Contains more Folate +126.3%
Contains more Vitamin K +55.6%
Dates
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +90.4%
Contains more Vitamin B5 +199%
Contains more Vitamin B6 +38.7%
Contains more Vitamin A +10720%
Contains more Vitamin E +1700%
Contains more Vitamin C +9000%
Contains more Folate +126.3%
Contains more Vitamin K +55.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Mango
Mango
Contains more Protein +198.8%
Contains more Carbs +400.9%
Contains more Other +344.4%
Contains more Water +306.5%
Equal in Fats - 0.38
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +198.8%
Contains more Carbs +400.9%
Contains more Other +344.4%
Contains more Water +306.5%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Mango
Mango
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +273.7%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +273.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
0
Mango
Mango
Contains more Sucrose +242%
Contains more Glucose +888.6%
Contains more Fructose +317.9%
Contains more Maltose +∞%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +242%
Contains more Glucose +888.6%
Contains more Fructose +317.9%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Mango Opinion
Net carbs 67.03g 13.38g Dates
Protein 2.45g 0.82g Dates
Fats 0.39g 0.38g Dates
Carbs 75.03g 14.98g Dates
Calories 282kcal 60kcal Dates
Fructose 19.56g 4.68g Dates
Sugar 63.35g 13.66g Mango
Fiber 8g 1.6g Dates
Calcium 39mg 11mg Dates
Iron 1.02mg 0.16mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 14mg Dates
Potassium 656mg 168mg Dates
Sodium 2mg 1mg Mango
Zinc 0.29mg 0.09mg Dates
Copper 0.206mg 0.111mg Dates
Manganese 0.262mg 0.063mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.05mg 0.9mg Mango
Vitamin C 0.4mg 36.4mg Mango
Vitamin B1 0.052mg 0.028mg Dates
Vitamin B2 0.066mg 0.038mg Dates
Vitamin B3 1.274mg 0.669mg Dates
Vitamin B5 0.589mg 0.197mg Dates
Vitamin B6 0.165mg 0.119mg Dates
Folate 19µg 43µg Mango
Vitamin K 2.7µg 4.2µg Mango
Tryptophan 0.012mg 0.013mg Mango
Threonine 0.043mg 0.031mg Dates
Isoleucine 0.049mg 0.029mg Dates
Leucine 0.084mg 0.05mg Dates
Lysine 0.066mg 0.066mg
Methionine 0.022mg 0.008mg Dates
Phenylalanine 0.05mg 0.027mg Dates
Valine 0.071mg 0.042mg Dates
Histidine 0.032mg 0.019mg Dates
Saturated Fat 0.032g 0.092g Dates
Monounsaturated Fat 0.036g 0.14g Mango
Polyunsaturated fat 0.019g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Mango
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
26%
Mango
Minerals Daily Need Coverage Score
29%
Dates
9%
Mango

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 49.69g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 9)
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 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

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.