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 for 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +330% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +290.5% |
| Contains more IronIron | +537.5% |
| Contains more CopperCopper | +85.6% |
| Contains more ZincZinc | +222.2% |
| Contains more PhosphorusPhosphorus | +342.9% |
| Contains more ManganeseManganese | +315.9% |
| Contains more SeleniumSelenium | +400% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +85.7% |
| Contains more Vitamin B2Vitamin B2 | +73.7% |
| Contains more Vitamin B3Vitamin B3 | +90.4% |
| Contains more Vitamin B5Vitamin B5 | +199% |
| Contains more Vitamin B6Vitamin B6 | +38.7% |
| Contains more Vitamin CVitamin C | +9000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin KVitamin K | +55.6% |
| Contains more FolateFolate | +126.3% |
| Contains more CholineCholine | +20.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +198.8% |
| Contains more CarbsCarbs | +400.9% |
| Contains more OtherOther | +344.4% |
| Contains more WaterWater | +306.5% |
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.2% |
| Contains more Mono. FatMonounsaturated fat | +288.9% |
| Contains more Poly. FatPolyunsaturated fat | +273.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +242% |
| Contains more GlucoseGlucose | +888.6% |
| Contains more FructoseFructose | +317.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0.4mg | 36.4mg | 40% |
| Fiber | 8g | 1.6g | 26% |
| Carbs | 75.03g | 14.98g | 20% |
| Fructose | 19.56g | 4.68g | 19% |
| Potassium | 656mg | 168mg | 14% |
| Copper | 0.206mg | 0.111mg | 11% |
| Iron | 1.02mg | 0.16mg | 11% |
| Calories | 282kcal | 60kcal | 11% |
| Manganese | 0.262mg | 0.063mg | 9% |
| Magnesium | 43mg | 10mg | 8% |
| Vitamin B5 | 0.589mg | 0.197mg | 8% |
| Phosphorus | 62mg | 14mg | 7% |
| Folate | 19µg | 43µg | 6% |
| Vitamin A | 0µg | 54µg | 6% |
| Vitamin E | 0.05mg | 0.9mg | 6% |
| Vitamin B6 | 0.165mg | 0.119mg | 4% |
| Selenium | 3µg | 0.6µg | 4% |
| Vitamin B3 | 1.274mg | 0.669mg | 4% |
| Protein | 2.45g | 0.82g | 3% |
| Calcium | 39mg | 11mg | 3% |
| Vitamin B1 | 0.052mg | 0.028mg | 2% |
| Vitamin B2 | 0.066mg | 0.038mg | 2% |
| Zinc | 0.29mg | 0.09mg | 2% |
| Vitamin K | 2.7µg | 4.2µg | 1% |
| Fats | 0.39g | 0.38g | 0% |
| Net carbs | 67.03g | 13.38g | N/A |
| Sugar | 63.35g | 13.66g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Saturated fat | 0.032g | 0.092g | 0% |
| Choline | 6.3mg | 7.6mg | 0% |
| Monounsaturated fat | 0.036g | 0.14g | 0% |
| Polyunsaturated fat | 0.019g | 0.071g | 0% |
| Tryptophan | 0.012mg | 0.013mg | 0% |
| Threonine | 0.043mg | 0.031mg | 0% |
| Isoleucine | 0.049mg | 0.029mg | 0% |
| Leucine | 0.084mg | 0.05mg | 0% |
| Lysine | 0.066mg | 0.066mg | 0% |
| Methionine | 0.022mg | 0.008mg | 0% |
| Phenylalanine | 0.05mg | 0.027mg | 0% |
| Valine | 0.071mg | 0.042mg | 0% |
| Histidine | 0.032mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
29%
9%
Comparison summary
Which food is lower in Sugar?
Mango is lower in Sugar (difference - 49.69g)
Which food contains less Sodium?
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango is cheaper (difference - $1.7)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.06g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.