Dates vs. Smoothie — In-Depth Nutrition Comparison
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The main differences between Dates and Smoothie
- Dates are richer in Fiber, Potassium, Iron, and Vitamin B6, yet Smoothie is richer in Vitamin C, and Vitamin B12.
- Daily need coverage for Fiber from Dates is 32% higher.
- Dates contain 27 times more Potassium than Smoothie. Dates contain 656mg of Potassium, while Smoothie contains 24mg.
- Smoothie contains less Sugar.
Food types used in this article are Dates, deglet noor and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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 | +∞% |
| Contains more PotassiumPotassium | +2633.3% |
| Contains more IronIron | +580% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +56.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +101.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +6025% |
| Contains more Vitamin AVitamin A | +3980% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100.8% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +819.5% |
| Contains more OtherOther | +370.6% |
| Contains more WaterWater | +339.7% |
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 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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 282kcal | 37kcal |
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| Protein | 2.45g | 1.22g |
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| Fats | 0.39g | 0g |
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| Vitamin C | 0.4mg | 24.5mg |
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| Net carbs | 67.03g | 8.16g |
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| Carbs | 75.03g | 8.16g |
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| Magnesium | 43mg |
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| Calcium | 39mg | 41mg |
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| Potassium | 656mg | 24mg |
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| Iron | 1.02mg | 0.15mg |
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| Sugar | 63.35g | 7.35g |
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| Fiber | 8g | 0g |
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| Copper | 0.206mg |
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| Zinc | 0.29mg |
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| Phosphorus | 62mg |
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| Sodium | 2mg | 29mg |
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| Vitamin A | 10IU | 408IU |
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| Vitamin E | 0.05mg |
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| Manganese | 0.262mg |
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| Selenium | 3µg |
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| Vitamin B1 | 0.052mg |
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| Vitamin B2 | 0.066mg |
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| Vitamin B3 | 1.274mg | 0.816mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg | 0.082mg |
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| Vitamin B12 | 0µg | 0.24µg |
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| Vitamin K | 2.7µg |
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| Folate | 19µg |
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| Choline | 6.3mg |
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| Saturated Fat | 0.032g | 0g |
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| Monounsaturated Fat | 0.036g |
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| Polyunsaturated fat | 0.019g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Fructose | 19.56g |
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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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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%
13%
Minerals Daily Need Coverage Score
29%
2%
Comparison summary
Which food is lower in Sugar?
Smoothie is lower in Sugar (difference - 56g)
Which food is lower in Saturated Fat?
Smoothie is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Smoothie is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)