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Jujube vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between Jujube and Dates

  • Jujube has more Vitamin C, however, Dates are higher in Copper, Potassium, Magnesium, Manganese, Iron, Vitamin B6, and Phosphorus.
  • Jujube covers your daily need of Vitamin C 76% more than Dates.

These are the specific foods used in this comparison Jujube, raw and Dates, deglet noor.

Infographic

Jujube vs Dates 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.
Jujube
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +162.4%
Contains more IronIron +112.5%
Contains more CopperCopper +182.2%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +169.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +211.9%

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.
Jujube
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 2.4% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Dates
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +17150%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B6Vitamin B6 +103.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +279.2%
Contains more ProteinProtein +104.2%
Contains more FatsFats +95%
Contains more CarbsCarbs +270.9%
Contains more OtherOther +213.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jujube Dates
Lower in Sugar 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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jujube Dates Opinion
Calories 79kcal 282kcal Dates
Protein 1.2g 2.45g Dates
Fats 0.2g 0.39g Dates
Vitamin C 69mg 0.4mg Jujube
Net carbs 20.23g 67.03g Dates
Carbs 20.23g 75.03g Dates
Magnesium 10mg 43mg Dates
Calcium 21mg 39mg Dates
Potassium 250mg 656mg Dates
Iron 0.48mg 1.02mg Dates
Sugar 63.35g Jujube
Fiber 8g Dates
Copper 0.073mg 0.206mg Dates
Zinc 0.05mg 0.29mg Dates
Phosphorus 23mg 62mg Dates
Sodium 3mg 2mg Dates
Vitamin A 40IU 10IU Jujube
Vitamin A 2µg 0µg Jujube
Vitamin E 0.05mg Dates
Manganese 0.084mg 0.262mg Dates
Selenium 3µg Dates
Vitamin B1 0.02mg 0.052mg Dates
Vitamin B2 0.04mg 0.066mg Dates
Vitamin B3 0.9mg 1.274mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.081mg 0.165mg Dates
Vitamin K 2.7µg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Saturated Fat 0.032g Jujube
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates
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
Fructose 19.56g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Jujube
12%
Dates
Minerals Daily Need Coverage Score
10%
Jujube
29%
Dates

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 15)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1mg)
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)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.