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Mango vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between Mango and Dates

  • Mango has more Vitamin C, and Vitamin A RAE, however, Dates are higher in Fiber, Potassium, Iron, Copper, Manganese, Magnesium, Vitamin B5, and Phosphorus.
  • Mango covers your daily need of Vitamin C 40% more than Dates .

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

Infographic

Mango 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.
Mango
1
:
Contains less Sodium -50%
Contains more Calcium +254.5%
Contains more Iron +537.5%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +290.5%
Contains more Zinc +222.2%
Contains more Copper +85.6%
Contains more Manganese +315.9%
Contains more Selenium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains less Sodium -50%
Contains more Calcium +254.5%
Contains more Iron +537.5%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +290.5%
Contains more Zinc +222.2%
Contains more Copper +85.6%
Contains more Manganese +315.9%
Contains more Selenium +400%

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.
Mango
5
:
Contains more Vitamin A +10720%
Contains more Vitamin E +1700%
Contains more Vitamin C +9000%
Contains more Folate +126.3%
Contains more Vitamin K +55.6%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +90.4%
Contains more Vitamin B5 +199%
Contains more Vitamin B6 +38.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 +10720%
Contains more Vitamin E +1700%
Contains more Vitamin C +9000%
Contains more Folate +126.3%
Contains more Vitamin K +55.6%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +90.4%
Contains more Vitamin B5 +199%
Contains more Vitamin B6 +38.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
:
Contains more Water +306.5%
Contains more Protein +198.8%
Contains more Carbs +400.9%
Contains more Other +344.4%
Equal in Fats - 0.39
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +306.5%
Contains more Protein +198.8%
Contains more Carbs +400.9%
Contains more Other +344.4%
Equal in Fats - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
2
:
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +273.7%
Contains less Saturated Fat -65.2%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +273.7%
Contains less Saturated Fat -65.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
0
:
Contains more Sucrose +242%
Contains more Glucose +888.6%
Contains more Fructose +317.9%
Contains more Maltose +∞%
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 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 +242%
Contains more Glucose +888.6%
Contains more Fructose +317.9%
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.
Mango Dates
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Dates Opinion
Net carbs 13.38g 67.03g Dates
Protein 0.82g 2.45g Dates
Fats 0.38g 0.39g Dates
Carbs 14.98g 75.03g Dates
Calories 60kcal 282kcal Dates
Fructose 4.68g 19.56g Dates
Sugar 13.66g 63.35g Mango
Fiber 1.6g 8g Dates
Calcium 11mg 39mg Dates
Iron 0.16mg 1.02mg Dates
Magnesium 10mg 43mg Dates
Phosphorus 14mg 62mg Dates
Potassium 168mg 656mg Dates
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.29mg Dates
Copper 0.111mg 0.206mg Dates
Manganese 0.063mg 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 1082IU 10IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0.05mg Mango
Vitamin C 36.4mg 0.4mg Mango
Vitamin B1 0.028mg 0.052mg Dates
Vitamin B2 0.038mg 0.066mg Dates
Vitamin B3 0.669mg 1.274mg Dates
Vitamin B5 0.197mg 0.589mg Dates
Vitamin B6 0.119mg 0.165mg Dates
Folate 43µg 19µg Mango
Vitamin K 4.2µg 2.7µg Mango
Tryptophan 0.013mg 0.012mg Mango
Threonine 0.031mg 0.043mg Dates
Isoleucine 0.029mg 0.049mg Dates
Leucine 0.05mg 0.084mg Dates
Lysine 0.066mg 0.066mg
Methionine 0.008mg 0.022mg Dates
Phenylalanine 0.027mg 0.05mg Dates
Valine 0.042mg 0.071mg Dates
Histidine 0.019mg 0.032mg Dates
Saturated Fat 0.092g 0.032g Dates
Monounsaturated Fat 0.14g 0.036g Mango
Polyunsaturated fat 0.071g 0.019g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26%
Mango
12%
Dates
Minerals Daily Need Coverage Score
9%
Mango
29%
Dates

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 49.69g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.