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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 Vitamin A.
  • 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
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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
:
1
Mango
Contains more Iron +537.5%
Contains more Calcium +254.5%
Contains more Potassium +290.5%
Contains more Magnesium +330%
Contains more Copper +85.6%
Contains more Zinc +222.2%
Contains more Phosphorus +342.9%
Contains less Sodium -50%
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% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +537.5%
Contains more Calcium +254.5%
Contains more Potassium +290.5%
Contains more Magnesium +330%
Contains more Copper +85.6%
Contains more Zinc +222.2%
Contains more Phosphorus +342.9%
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 C +9000%
Contains more Vitamin A +10720%
Contains more Vitamin E +1700%
Contains more Vitamin K +55.6%
Contains more Folate +126.3%
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 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
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 C +9000%
Contains more Vitamin A +10720%
Contains more Vitamin E +1700%
Contains more Vitamin K +55.6%
Contains more Folate +126.3%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Mango
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 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.

All nutrients comparison - raw data values

Nutrient Dates Mango Opinion
Calories 282 60 Dates
Protein 2.45 0.82 Dates
Fats 0.39 0.38 Dates
Vitamin C 0.4 36.4 Mango
Carbs 75.03 14.98 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.16 Dates
Calcium 39 11 Dates
Potassium 656 168 Dates
Magnesium 43 10 Dates
Sugar 63.35 13.66 Mango
Fiber 8 1.6 Dates
Copper 0.206 0.111 Dates
Zinc 0.29 0.09 Dates
Starch
Phosphorus 62 14 Dates
Sodium 2 1 Mango
Vitamin A 10 1082 Mango
Vitamin E 0.05 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.052 0.028 Dates
Vitamin B2 0.066 0.038 Dates
Vitamin B3 1.274 0.669 Dates
Vitamin B5 0.589 0.197 Dates
Vitamin B6 0.165 0.119 Dates
Vitamin B12 0 0
Vitamin K 2.7 4.2 Mango
Folate 19 43 Mango
Trans Fat 0 0
Saturated Fat 0.032 0.092 Dates
Monounsaturated Fat 0.036 0.14 Mango
Polyunsaturated fat 0.019 0.071 Mango
Tryptophan 0.012 0.013 Mango
Threonine 0.043 0.031 Dates
Isoleucine 0.049 0.029 Dates
Leucine 0.084 0.05 Dates
Lysine 0.066 0.066
Methionine 0.022 0.008 Dates
Phenylalanine 0.05 0.027 Dates
Valine 0.071 0.042 Dates
Histidine 0.032 0.019 Dates
Fructose 19.56 4.68 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 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.