Dates vs. Mango — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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% |
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
