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.
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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% |
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 | +∞% |
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Starch
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~equal in
Lactose
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~equal in
Galactose
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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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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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% |
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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People also compare
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%
31%
Minerals Daily Need Coverage Score
29%
12%
Comparison summary
Which food is lower in Cholesterol?
Nance fruit is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Nance fruit is lower in Sugar (difference - 55.04g)
Which food is lower in Saturated fat?
Nance fruit is lower in Saturated fat (difference - 0.032g)
Which food is cheaper?
Nance fruit is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins