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Fruit salad vs Dates - In-Depth Nutrition Comparison

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Significant differences between Fruit salad and Dates

  • The amount of Fiber, Copper, Potassium, Vitamin B5, Vitamin B6, Iron, Magnesium, Phosphorus and Vitamin B3 in Dates are higher than in Fruit salad.
  • Dates covers your daily Fiber needs 28% more than Fruit salad.

Specific food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Dates, deglet noor.

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Fruit salad vs Dates  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 +308%
Contains more Calcium +254.5%
Contains more Potassium +465.5%
Contains more Magnesium +437.5%
Contains more Copper +312%
Contains more Zinc +107.1%
Contains more Phosphorus +342.9%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +308%
Contains more Calcium +254.5%
Contains more Potassium +465.5%
Contains more Magnesium +437.5%
Contains more Copper +312%
Contains more Zinc +107.1%
Contains more Phosphorus +342.9%
Contains less Sodium -60%

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 C +725%
Contains more Vitamin A +5900%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +371.4%
Contains more Vitamin B3 +257.9%
Contains more Vitamin B5 +1011.3%
Contains more Vitamin B6 +511.1%
Contains more Folate +533.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
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%
Contains more Vitamin C +725%
Contains more Vitamin A +5900%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +371.4%
Contains more Vitamin B3 +257.9%
Contains more Vitamin B5 +1011.3%
Contains more Vitamin B6 +511.1%
Contains more Folate +533.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Fruit salad
12
Dates
Mineral Summary Score
7
Fruit salad
30
Dates

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 the food
Protein
3%
Fruit salad
15%
Dates
Carbohydrates
13%
Fruit salad
75%
Dates
Fats
0%
Fruit salad
2%
Dates

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Fruit salad Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Fruit salad
Fruit salad contains less Sugars (difference - 63.35g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 12)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Fruit salad Dates Opinion
Calories 50 282 Dates
Protein 0.51 2.45 Dates
Fats 0.03 0.39 Dates
Vitamin C 3.3 0.4 Fruit salad
Carbs 13.05 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 0.25 1.02 Dates
Calcium 11 39 Dates
Potassium 116 656 Dates
Magnesium 8 43 Dates
Sugars 63.35 Fruit salad
Fiber 1 8 Dates
Copper 0.05 0.206 Dates
Zinc 0.14 0.29 Dates
Starch
Phosphorus 14 62 Dates
Sodium 5 2 Dates
Vitamin A 600 10 Fruit salad
Vitamin E 0.05 Dates
Vitamin D 0 0
Vitamin B1 0.011 0.052 Dates
Vitamin B2 0.014 0.066 Dates
Vitamin B3 0.356 1.274 Dates
Vitamin B5 0.053 0.589 Dates
Vitamin B6 0.027 0.165 Dates
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 3 19 Dates
Trans Fat 0 0
Saturated Fat 0.004 0.032 Fruit salad
Monounsaturated Fat 0.005 0.036 Dates
Polyunsaturated fat 0.011 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

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 of the foods presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.