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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 Folate.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
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 less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
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%
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%
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%

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 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
Starch g g
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
Vitamin A 10IU 1082IU Mango
Vitamin E 0.05mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

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
26
Mango
Mineral Summary Score
30
Dates
10
Mango

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%
Mango
Carbohydrates
75%
Dates
15%
Mango
Fats
2%
Dates
2%
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

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. 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.