Dates vs. Nance fruit — In-Depth Nutrition Comparison
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What are the main differences between dates and nance fruit?
- Dates are richer in copper, potassium, vitamin B6, vitamin B5, iron, phosphorus, and vitamin B3, while nance fruit is higher in vitamin C, vitamin E, and vitamin K.
- Nance fruit's daily need coverage for vitamin C is 102% higher.
- Nance fruit has 8 times less vitamin B6 than dates. Dates have 0.165mg of vitamin B6, while nance fruit has 0.021mg.
We used Dates, deglet noor and Nance, frozen, unsweetened types in this comparison.
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 | +115% |
| Contains more PotassiumPotassium | +168.9% |
| Contains more IronIron | +168.4% |
| Contains more CopperCopper | +402.4% |
| Contains more ZincZinc | +222.2% |
| Contains more PhosphorusPhosphorus | +520% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +650% |
| Contains more CalciumCalcium | +17.9% |
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 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B3Vitamin B3 | +339.3% |
| Contains more Vitamin B5Vitamin B5 | +227.2% |
| Contains more Vitamin B6Vitamin B6 | +685.7% |
| Contains more FolateFolate | +137.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +23025% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin KVitamin K | +340.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.4mg | 92.5mg | 102% |
| Fructose | 19.56g | 4.73g | 19% |
| Carbs | 75.03g | 16.97g | 19% |
| Copper | 0.206mg | 0.041mg | 18% |
| Potassium | 656mg | 244mg | 12% |
| Vitamin B6 | 0.165mg | 0.021mg | 11% |
| Calories | 282kcal | 73kcal | 10% |
| Vitamin K | 2.7µg | 11.9µg | 8% |
| Iron | 1.02mg | 0.38mg | 8% |
| Vitamin E | 0.05mg | 1.25mg | 8% |
| Vitamin B5 | 0.589mg | 0.18mg | 8% |
| Phosphorus | 62mg | 10mg | 7% |
| Vitamin B3 | 1.274mg | 0.29mg | 6% |
| Magnesium | 43mg | 20mg | 5% |
| Selenium | 3µg | 0.4µg | 5% |
| Protein | 2.45g | 0.66g | 4% |
| Vitamin B2 | 0.066mg | 0.018mg | 4% |
| Vitamin B1 | 0.052mg | 0.015mg | 3% |
| Folate | 19µg | 8µg | 3% |
| Fiber | 8g | 7.5g | 2% |
| Zinc | 0.29mg | 0.09mg | 2% |
| Choline | 6.3mg | 1% | |
| Calcium | 39mg | 46mg | 1% |
| Manganese | 0.262mg | 0.248mg | 1% |
| Fats | 0.39g | 1.16g | 1% |
| Net carbs | 67.03g | 9.47g | N/A |
| Sugar | 63.35g | 8.31g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
0.66 g
Fats:
1.16 g
Carbs:
16.97 g
Water:
80.64 g
Other:
0.57 g
| Contains more ProteinProtein | +271.2% |
| Contains more CarbsCarbs | +342.1% |
| Contains more OtherOther | +180.7% |
| Contains more FatsFats | +197.4% |
| Contains more WaterWater | +292.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
3.58 g
Fructose:
4.73 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +455% |
| Contains more FructoseFructose | +313.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
