Dates vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between dates and salsa
- Dates are higher in fiber, copper, potassium, and magnesium, yet salsa is higher in iron and vitamin A.
- Dates cover your daily fiber needs 26% more than salsa.
- Dates contain 3 times more calcium than salsa. While dates contain 39mg of calcium, salsa contains only 12mg.
- The amount of sodium in dates is lower.
Food varieties used in this article are Dates, deglet noor and USDA Commodity, salsa.
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 | +168.8% |
| Contains more CalciumCalcium | +225% |
| Contains more PotassiumPotassium | +143% |
| Contains more CopperCopper | +114.6% |
| Contains more ZincZinc | +70.6% |
| Contains more PhosphorusPhosphorus | +106.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +650% |
| Contains more IronIron | +119.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +120% |
| Contains more Vitamin B3Vitamin B3 | +18% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 1.4g | 26% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 7g | 23% |
| Sodium | 2mg | 430mg | 19% |
| Iron | 1.02mg | 2.24mg | 15% |
| Vitamin B5 | 0.589mg | 12% | |
| Copper | 0.206mg | 0.096mg | 12% |
| Calories | 282kcal | 36kcal | 12% |
| Manganese | 0.262mg | 11% | |
| Potassium | 656mg | 270mg | 11% |
| Magnesium | 43mg | 16mg | 6% |
| Phosphorus | 62mg | 30mg | 5% |
| Selenium | 3µg | 0.4µg | 5% |
| Vitamin C | 0.4mg | 4mg | 4% |
| Vitamin B2 | 0.066mg | 0.03mg | 3% |
| Vitamin A | 0µg | 28µg | 3% |
| Calcium | 39mg | 12mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Protein | 2.45g | 1.5g | 2% |
| Polyunsaturated fat | 0.019g | 0.107g | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin B6 | 0.165mg | 0.149mg | 1% |
| Vitamin B3 | 1.274mg | 1.08mg | 1% |
| Zinc | 0.29mg | 0.17mg | 1% |
| Fats | 0.39g | 0.2g | 0% |
| Net carbs | 67.03g | 5.6g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B1 | 0.052mg | 0.05mg | 0% |
| Folate | 19µg | 19µg | 0% |
| Saturated fat | 0.032g | 0.029g | 0% |
| Monounsaturated fat | 0.036g | 0.016g | 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
| Contains more ProteinProtein | +63.3% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +971.9% |
| Contains more WaterWater | +336.9% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +125% |
| Contains more Poly. FatPolyunsaturated fat | +463.2% |
~equal in
Saturated fat
~0.029g
