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Mandarin orange vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between Mandarin orange and Dates

  • Mandarin orange is higher in Vitamin C, yet Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B5, Magnesium, Vitamin B6, and Phosphorus.
  • Mandarin orange covers your daily Vitamin C needs 29% more than Dates .

Food varieties used in this article are Tangerines, (mandarin oranges), raw and Dates, deglet noor.

Infographic

Mandarin orange 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +580%
Contains more Magnesium +258.3%
Contains more Phosphorus +210%
Contains more Potassium +295.2%
Contains more Zinc +314.3%
Contains more Copper +390.5%
Contains more Manganese +571.8%
Contains more Selenium +2900%
Equal in Calcium - 39
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +580%
Contains more Magnesium +258.3%
Contains more Phosphorus +210%
Contains more Potassium +295.2%
Contains more Zinc +314.3%
Contains more Copper +390.5%
Contains more Manganese +571.8%
Contains more Selenium +2900%
Equal in Calcium - 39
Equal in Sodium - 2

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 A +6710%
Contains more Vitamin E +300%
Contains more Vitamin C +6575%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +238.8%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +111.5%
Contains more Folate +18.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +6710%
Contains more Vitamin E +300%
Contains more Vitamin C +6575%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +238.8%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +111.5%
Contains more Folate +18.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +314.9%
Contains more Protein +202.5%
Contains more Fats +25.8%
Contains more Carbs +462.4%
Contains more Other +332.4%
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
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 Water +314.9%
Contains more Protein +202.5%
Contains more Fats +25.8%
Contains more Carbs +462.4%
Contains more Other +332.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +242.1%
Contains less Saturated Fat -17.9%
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +242.1%
Contains less Saturated Fat -17.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +294%
Contains more Glucose +832.9%
Contains more Fructose +715%
Contains more Maltose +∞%
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +294%
Contains more Glucose +832.9%
Contains more Fructose +715%
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.
Mandarin orange Dates
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Dates Opinion
Net carbs 11.54g 67.03g Dates
Protein 0.81g 2.45g Dates
Fats 0.31g 0.39g Dates
Carbs 13.34g 75.03g Dates
Calories 53kcal 282kcal Dates
Fructose 2.4g 19.56g Dates
Sugar 10.58g 63.35g Mandarin orange
Fiber 1.8g 8g Dates
Calcium 37mg 39mg Dates
Iron 0.15mg 1.02mg Dates
Magnesium 12mg 43mg Dates
Phosphorus 20mg 62mg Dates
Potassium 166mg 656mg Dates
Sodium 2mg 2mg
Zinc 0.07mg 0.29mg Dates
Copper 0.042mg 0.206mg Dates
Manganese 0.039mg 0.262mg Dates
Selenium 0.1µg 3µg Dates
Vitamin A 681IU 10IU Mandarin orange
Vitamin A RAE 34µg 0µg Mandarin orange
Vitamin E 0.2mg 0.05mg Mandarin orange
Vitamin C 26.7mg 0.4mg Mandarin orange
Vitamin B1 0.058mg 0.052mg Mandarin orange
Vitamin B2 0.036mg 0.066mg Dates
Vitamin B3 0.376mg 1.274mg Dates
Vitamin B5 0.216mg 0.589mg Dates
Vitamin B6 0.078mg 0.165mg Dates
Folate 16µg 19µg Dates
Vitamin K 0µg 2.7µg Dates
Tryptophan 0.002mg 0.012mg Dates
Threonine 0.016mg 0.043mg Dates
Isoleucine 0.017mg 0.049mg Dates
Leucine 0.028mg 0.084mg Dates
Lysine 0.032mg 0.066mg Dates
Methionine 0.002mg 0.022mg Dates
Phenylalanine 0.018mg 0.05mg Dates
Valine 0.021mg 0.071mg Dates
Histidine 0.011mg 0.032mg Dates
Saturated Fat 0.039g 0.032g Dates
Monounsaturated Fat 0.06g 0.036g Mandarin orange
Polyunsaturated fat 0.065g 0.019g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Dates
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
17%
Mandarin orange
12%
Dates
Minerals Daily Need Coverage Score
7%
Mandarin orange
29%
Dates

Comparison summary

Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 52.77g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.