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Dates vs Rose hip - In-Depth Nutrition Comparison

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Significant differences between Dates and Rose hip

  • Dates have more Copper, and Vitamin B6, however Rose hip is richer in Vitamin C, Fiber, Vitamin E , Manganese, Vitamin A RAE, Vitamin K, Calcium, and Vitamin B2.
  • Rose hip covers your daily Vitamin C needs 473% more than Dates .
  • Rose hip has 2 times less Vitamin B6 than Dates . Dates have 0.165mg of Vitamin B6, while Rose hip has 0.076mg.

Specific food types used in this comparison are Dates, deglet noor and Rose Hips, wild (Northern Plains Indians).

Infographic

Dates  vs Rose hip 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +52.9%
Contains less Sodium -50%
Contains more Zinc +16%
Contains more Copper +82.3%
Contains more Calcium +333.3%
Contains more Magnesium +60.5%
Equal in Iron - 1.06
Equal in Phosphorus - 61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 40% 50% 27% 38% 1% 7% 38%
Contains more Potassium +52.9%
Contains less Sodium -50%
Contains more Zinc +16%
Contains more Copper +82.3%
Contains more Calcium +333.3%
Contains more Magnesium +60.5%
Equal in Iron - 1.06
Equal in Phosphorus - 61

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 B1 +225%
Contains more Vitamin B6 +117.1%
Contains more Folate +533.3%
Contains more Vitamin A +43350%
Contains more Vitamin E +11580%
Contains more Vitamin C +106400%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B5 +35.8%
Contains more Vitamin K +859.3%
Equal in Vitamin B3 - 1.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Contains more Vitamin B1 +225%
Contains more Vitamin B6 +117.1%
Contains more Folate +533.3%
Contains more Vitamin A +43350%
Contains more Vitamin E +11580%
Contains more Vitamin C +106400%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B5 +35.8%
Contains more Vitamin K +859.3%
Equal in Vitamin B3 - 1.3

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 Rose hip
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Rose hip Opinion
Net carbs 67.03g 14.12g Dates
Protein 2.45g 1.6g Dates
Fats 0.39g 0.34g Dates
Carbs 75.03g 38.22g Dates
Calories 282kcal 162kcal Dates
Starch g g
Fructose 19.56g 1.16g Dates
Sugar 63.35g 2.58g Rose hip
Fiber 8g 24.1g Rose hip
Calcium 39mg 169mg Rose hip
Iron 1.02mg 1.06mg Rose hip
Magnesium 43mg 69mg Rose hip
Phosphorus 62mg 61mg Dates
Potassium 656mg 429mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg 0.25mg Dates
Copper 0.206mg 0.113mg Dates
Vitamin A 10IU 4345IU Rose hip
Vitamin E 0.05mg 5.84mg Rose hip
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 426mg Rose hip
Vitamin B1 0.052mg 0.016mg Dates
Vitamin B2 0.066mg 0.166mg Rose hip
Vitamin B3 1.274mg 1.3mg Rose hip
Vitamin B5 0.589mg 0.8mg Rose hip
Vitamin B6 0.165mg 0.076mg Dates
Folate 19µg 3µg Dates
Vitamin B12 0µg µg Dates
Vitamin K 2.7µg 25.9µg Rose hip
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
Cholesterol 0mg mg Rose hip
Trans Fat 0g g Rose hip
Saturated Fat 0.032g g Rose hip
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Rose hip
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
166
Rose hip
Mineral Summary Score
30
Dates
31
Rose hip

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
10%
Rose hip
Carbohydrates
75%
Dates
38%
Rose hip
Fats
2%
Dates
2%
Rose hip

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 60.77g)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 22)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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.
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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.