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Dates vs Purple mangosteen - In-Depth Nutrition Comparison

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The main differences between Dates and Purple mangosteen

  • Dates are richer than Purple mangosteen in Fiber, Potassium, Copper, Vitamin B6, Vitamin B5, Iron, Phosphorus, Magnesium, Manganese, and Vitamin B3.
  • Daily need coverage for Fiber from Dates is 25% higher.
  • Dates contain 18 times more Vitamin B5 than Purple mangosteen. Dates contain 0.589mg of Vitamin B5, while Purple mangosteen contains 0.032mg.

Food types used in this article are Dates, deglet noor and Mangosteen, canned, syrup pack.

Infographic

Dates  vs Purple mangosteen 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +240%
Contains more Calcium +225%
Contains more Potassium +1266.7%
Contains more Magnesium +230.8%
Contains more Copper +198.6%
Contains more Zinc +38.1%
Contains more Phosphorus +675%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 4% 5% 10% 24% 6% 4% 1%
Contains more Iron +240%
Contains more Calcium +225%
Contains more Potassium +1266.7%
Contains more Magnesium +230.8%
Contains more Copper +198.6%
Contains more Zinc +38.1%
Contains more Phosphorus +675%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +345.5%
Contains more Vitamin B5 +1740.6%
Contains more Vitamin B6 +816.7%
Contains more Vitamin C +625%
Contains more Vitamin A +250%
Contains more Folate +63.2%
Equal in Vitamin B1 - 0.054
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 3% 0% 0% 14% 13% 6% 2% 5% 0% 0% 24%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +345.5%
Contains more Vitamin B5 +1740.6%
Contains more Vitamin B6 +816.7%
Contains more Vitamin C +625%
Contains more Vitamin A +250%
Contains more Folate +63.2%
Equal in Vitamin B1 - 0.054

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Purple mangosteen
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Purple mangosteen Opinion
Calories 282kcal 73kcal Dates
Protein 2.45g 0.41g Dates
Fats 0.39g 0.58g Purple mangosteen
Vitamin C 0.4mg 2.9mg Purple mangosteen
Net carbs 67.03g 16.11g Dates
Carbs 75.03g 17.91g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.02mg 0.3mg Dates
Calcium 39mg 12mg Dates
Potassium 656mg 48mg Dates
Magnesium 43mg 13mg Dates
Sugar 63.35g g Purple mangosteen
Fiber 8g 1.8g Dates
Copper 0.206mg 0.069mg Dates
Zinc 0.29mg 0.21mg Dates
Starch g g
Phosphorus 62mg 8mg Dates
Sodium 2mg 7mg Dates
Vitamin A 10IU 35IU Purple mangosteen
Vitamin E 0.05mg mg Dates
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.054mg Purple mangosteen
Vitamin B2 0.066mg 0.054mg Dates
Vitamin B3 1.274mg 0.286mg Dates
Vitamin B5 0.589mg 0.032mg Dates
Vitamin B6 0.165mg 0.018mg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Folate 19µg 31µg Purple mangosteen
Trans Fat 0g 0g
Saturated Fat 0.032g g Purple mangosteen
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Fructose 19.56g g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Purple mangosteen
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
6
Purple mangosteen
Mineral Summary Score
30
Dates
8
Purple mangosteen

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
2%
Purple mangosteen
Carbohydrates
75%
Dates
18%
Purple mangosteen
Fats
2%
Dates
3%
Purple mangosteen

Comparison summary

Which food is lower in Sugar?
Purple mangosteen
Purple mangosteen is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Purple mangosteen
Purple mangosteen is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 16)
Which food is cheaper?
Dates
Dates is cheaper (difference - $3)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Purple mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.