Dates vs. Marmalade — In-Depth Nutrition Comparison
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Significant differences between dates and marmalade
- The amount of fiber, potassium, copper, vitamin B5, vitamin B6, iron, manganese, magnesium, phosphorus, and vitamin B3 in dates is higher than in marmalade.
- Dates cover your daily fiber needs 29% more than marmalade.
- Marmalade has 39 times less vitamin B5 than dates. Dates have 0.589mg of vitamin B5, while marmalade has 0.015mg.
Specific food types used in this comparison are Dates, deglet noor and Marmalade, orange.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +2050% |
| Contains more PotassiumPotassium | +1673% |
| Contains more IronIron | +580% |
| Contains more CopperCopper | +128.9% |
| Contains more ZincZinc | +625% |
| Contains more PhosphorusPhosphorus | +1450% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +1210% |
| Contains more SeleniumSelenium | +400% |
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 | +940% |
| Contains more Vitamin B2Vitamin B2 | +164% |
| Contains more Vitamin B3Vitamin B3 | +2350% |
| Contains more Vitamin B5Vitamin B5 | +3826.7% |
| Contains more Vitamin B6Vitamin B6 | +768.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +110% |
| Contains more Vitamin CVitamin C | +1100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +716.7% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +13.2% |
| Contains more OtherOther | +700% |
| Contains more WaterWater | +61.7% |
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 Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 8g | 0.7g | 29% |
| Fructose | 19.56g | 24% | |
| Potassium | 656mg | 37mg | 18% |
| Copper | 0.206mg | 0.09mg | 13% |
| Vitamin B6 | 0.165mg | 0.019mg | 11% |
| Vitamin B5 | 0.589mg | 0.015mg | 11% |
| Iron | 1.02mg | 0.15mg | 11% |
| Manganese | 0.262mg | 0.02mg | 11% |
| Magnesium | 43mg | 2mg | 10% |
| Phosphorus | 62mg | 4mg | 8% |
| Vitamin B3 | 1.274mg | 0.052mg | 8% |
| Vitamin C | 0.4mg | 4.8mg | 5% |
| Protein | 2.45g | 0.3g | 4% |
| Selenium | 3µg | 0.6µg | 4% |
| Vitamin B1 | 0.052mg | 0.005mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Vitamin B2 | 0.066mg | 0.025mg | 3% |
| Carbs | 75.03g | 66.3g | 3% |
| Sodium | 2mg | 56mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Calories | 282kcal | 246kcal | 2% |
| Zinc | 0.29mg | 0.04mg | 2% |
| Fats | 0.39g | 0g | 1% |
| Choline | 6.3mg | 3mg | 1% |
| Net carbs | 67.03g | 65.6g | N/A |
| Calcium | 39mg | 38mg | 0% |
| Sugar | 63.35g | 60g | N/A |
| Vitamin E | 0.05mg | 0.06mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Saturated fat | 0.032g | 0g | 0% |
| Monounsaturated fat | 0.036g | 0g | 0% |
| Polyunsaturated fat | 0.019g | 0g | 0% |
| Tryptophan | 0.012mg | 0.003mg | 0% |
| Threonine | 0.043mg | 0.005mg | 0% |
| Isoleucine | 0.049mg | 0.008mg | 0% |
| Leucine | 0.084mg | 0.007mg | 0% |
| Lysine | 0.066mg | 0.015mg | 0% |
| Methionine | 0.022mg | 0.006mg | 0% |
| Phenylalanine | 0.05mg | 0.01mg | 0% |
| Valine | 0.071mg | 0.013mg | 0% |
| Histidine | 0.032mg | 0.006mg | 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%
3%
Minerals Daily Need Coverage Score
29%
7%
Comparison summary
Which food is lower in Sugar?
Marmalade is lower in Sugar (difference - 3.35g)
Which food is lower in Saturated fat?
Marmalade is lower in Saturated fat (difference - 0.032g)
Which food contains less Sodium?
Dates contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 1)
Which food is cheaper?
Dates is cheaper (difference - $0.2)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)