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  6. Dates vs. Marshmallow

Dates vs. Marshmallow — In-Depth Nutrition Comparison

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Summary of differences between dates and marshmallow

  • Marshmallow has less fiber, potassium, vitamin B6, copper, vitamin B5, manganese, iron, magnesium, phosphorus, and vitamin B3 than dates.
  • Dates cover your daily need for fiber, 32% more than marshmallow.
  • Dates have 131 times more potassium than marshmallow. While dates have 656mg of potassium, marshmallow has only 5mg.
  • The glycemic index of marshmallow is higher.

These are the specific foods used in this comparison Dates, deglet noor and Candies, marshmallows.

Infographic

Dates vs Marshmallow 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.
Dates
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +2050%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +13020%
Contains more IronIron +343.5%
Contains more CopperCopper +112.4%
Contains more ZincZinc +625%
Contains more PhosphorusPhosphorus +675%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +3175%
Contains more SeleniumSelenium +76.5%

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.
Dates
Dates
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5100%
Contains more Vitamin B2Vitamin B2 +6500%
Contains more Vitamin B3Vitamin B3 +1533.3%
Contains more Vitamin B5Vitamin B5 +11680%
Contains more Vitamin B6Vitamin B6 +5400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1800%
Contains more CholineCholine +6200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Marshmallow DV% diff.
Fiber 8g 0.1g 32%
Fructose 19.56g 24%
Potassium 656mg 5mg 19%
Copper 0.206mg 0.097mg 12%
Vitamin B6 0.165mg 0.003mg 12%
Vitamin B5 0.589mg 0.005mg 12%
Manganese 0.262mg 0.008mg 11%
Magnesium 43mg 2mg 10%
Iron 1.02mg 0.23mg 10%
Phosphorus 62mg 8mg 8%
Vitamin B3 1.274mg 0.078mg 7%
Folate 19µg 1µg 5%
Vitamin B2 0.066mg 0.001mg 5%
Vitamin B1 0.052mg 0.001mg 4%
Calcium 39mg 3mg 4%
Sodium 2mg 80mg 3%
Zinc 0.29mg 0.04mg 2%
Vitamin K 2.7µg 0µg 2%
Carbs 75.03g 81.3g 2%
Calories 282kcal 318kcal 2%
Selenium 3µg 1.7µg 2%
Protein 2.45g 1.8g 1%
Choline 6.3mg 0.1mg 1%
Fats 0.39g 0.2g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 81.2g N/A
Sugar 63.35g 57.56g N/A
Vitamin E 0.05mg 0mg 0%
Saturated fat 0.032g 0.056g 0%
Monounsaturated fat 0.036g 0.08g 0%
Polyunsaturated fat 0.019g 0.047g 0%
Tryptophan 0.012mg 0mg 0%
Threonine 0.043mg 0.035mg 0%
Isoleucine 0.049mg 0.028mg 0%
Leucine 0.084mg 0.066mg 0%
Lysine 0.066mg 0.077mg 0%
Methionine 0.022mg 0.015mg 0%
Phenylalanine 0.05mg 0.042mg 0%
Valine 0.071mg 0.05mg 0%
Histidine 0.032mg 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +36.1%
Contains more FatsFats +95%
Contains more WaterWater +25.2%
Contains more OtherOther +433.3%
~equal in Carbs ~81.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +122.2%
Contains more Poly. FatPolyunsaturated fat +147.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.