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Dates vs. Sour cherry — In-Depth Nutrition Comparison

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How are Dates and Sour cherry different?

  • Dates have more Fiber, Potassium, Vitamin B5, Vitamin B6, Manganese, Magnesium, Phosphorus, and Vitamin B3 than Sour cherry.
  • Daily need coverage for Fiber from Dates is 27% higher.
  • Dates contain 14 times more Vitamin B5 than Sour cherry. While Dates contain 0.589mg of Vitamin B5, Sour cherry contains only 0.041mg.
  • Sour cherry has less Sugar.

Dates, deglet noor and Cherries, sour, canned, water pack, drained are the varieties used in this article.

Infographic

Dates  vs Sour cherry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +254.5%
Contains more Iron +59.4%
Contains more Magnesium +437.5%
Contains more Phosphorus +287.5%
Contains more Potassium +470.4%
Contains less Sodium -50%
Contains more Zinc +314.3%
Contains more Manganese +344.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 38% 31% 27% 58% 0.26% 7.9% 69% 34% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.3% 24% 5.7% 6.9% 10% 0.52% 1.9% 0% 7.7% 0%
Contains more Calcium +254.5%
Contains more Iron +59.4%
Contains more Magnesium +437.5%
Contains more Phosphorus +287.5%
Contains more Potassium +470.4%
Contains less Sodium -50%
Contains more Zinc +314.3%
Contains more Manganese +344.1%

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.
Dates
11
:
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +108%
Contains more Vitamin B3 +390%
Contains more Vitamin B5 +1336.6%
Contains more Vitamin B6 +251.1%
Contains more Vitamin K +200%
Equal in Vitamin B2 - 0.065
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.6% 1% 0% 1.3% 13% 15% 24% 35% 38% 14% 0% 3.4% 6.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 1% 6.3% 15% 4.9% 2.5% 11% 0% 0% 0% 20%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +108%
Contains more Vitamin B3 +390%
Contains more Vitamin B5 +1336.6%
Contains more Vitamin B6 +251.1%
Contains more Vitamin K +200%
Equal in Vitamin B2 - 0.065

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +255.1%
Contains more Fats +85.7%
Contains more Carbs +618%
Contains more Other +370.6%
Contains more Water +330.2%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
10% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more Protein +255.1%
Contains more Fats +85.7%
Contains more Carbs +618%
Contains more Other +370.6%
Contains more Water +330.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +238300%
Contains more Glucose +374.2%
Contains more Fructose +601.1%
Contains more Maltose +∞%
38% 31% 31%
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
60% 40%
Starch: 0 g
Sucrose: 0.01 g
Glucose: 4.19 g
Fructose: 2.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +238300%
Contains more Glucose +374.2%
Contains more Fructose +601.1%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Sour cherry
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Dates Sour cherry Opinion
Net carbs 67.03g 9.25g Dates
Protein 2.45g 0.69g Dates
Fats 0.39g 0.21g Dates
Carbs 75.03g 10.45g Dates
Calories 282kcal 42kcal Dates
Fructose 19.56g 2.79g Dates
Sugar 63.35g 6.99g Sour cherry
Fiber 8g 1.2g Dates
Calcium 39mg 11mg Dates
Iron 1.02mg 0.64mg Dates
Magnesium 43mg 8mg Dates
Phosphorus 62mg 16mg Dates
Potassium 656mg 115mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg 0.07mg Dates
Copper 0.206mg Dates
Manganese 0.262mg 0.059mg Dates
Selenium 3µg Dates
Vitamin A 10IU Dates
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 0.3mg Dates
Vitamin B1 0.052mg 0.025mg Dates
Vitamin B2 0.066mg 0.065mg Dates
Vitamin B3 1.274mg 0.26mg Dates
Vitamin B5 0.589mg 0.041mg Dates
Vitamin B6 0.165mg 0.047mg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg 8.1µg Sour cherry
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Sour cherry
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Sour cherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Dates
5%
Sour cherry
Minerals Daily Need Coverage Score
29%
Dates
6%
Sour cherry

Comparison summary

Which food is lower in Sugar?
Sour cherry
Sour cherry is lower in Sugar (difference - 56.36g)
Which food is lower in Cholesterol?
Sour cherry
Sour cherry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sour cherry
Sour cherry is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Sour cherry
Sour cherry is lower in glycemic index (difference - 1)
Which food is cheaper?
Sour cherry
Sour cherry is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.