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; however, dates are higher in fiber, potassium, iron, copper, manganese, magnesium, vitamin B5, and phosphorus.
- Mango covers your daily need for vitamin C, 40% more than dates.
- Mango has 108 times more vitamin A than dates. While mango has 1082IU of vitamin A, dates have only 10IU.
These are the specific foods used in this comparison Mangos, raw and Dates, deglet noor.
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 less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +330% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +290.5% |
| Contains more IronIron | +537.5% |
| Contains more CopperCopper | +85.6% |
| Contains more ZincZinc | +222.2% |
| Contains more PhosphorusPhosphorus | +342.9% |
| Contains more ManganeseManganese | +315.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +9000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin KVitamin K | +55.6% |
| Contains more FolateFolate | +126.3% |
| Contains more CholineCholine | +20.6% |
| Contains more Vitamin B1Vitamin B1 | +85.7% |
| Contains more Vitamin B2Vitamin B2 | +73.7% |
| Contains more Vitamin B3Vitamin B3 | +90.4% |
| Contains more Vitamin B5Vitamin B5 | +199% |
| Contains more Vitamin B6Vitamin B6 | +38.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 0.4mg | 40% |
| Fiber | 1.6g | 8g | 26% |
| Carbs | 14.98g | 75.03g | 20% |
| Fructose | 4.68g | 19.56g | 19% |
| Potassium | 168mg | 656mg | 14% |
| Copper | 0.111mg | 0.206mg | 11% |
| Iron | 0.16mg | 1.02mg | 11% |
| Calories | 60kcal | 282kcal | 11% |
| Manganese | 0.063mg | 0.262mg | 9% |
| Magnesium | 10mg | 43mg | 8% |
| Vitamin B5 | 0.197mg | 0.589mg | 8% |
| Phosphorus | 14mg | 62mg | 7% |
| Folate | 43µg | 19µg | 6% |
| Vitamin A | 54µg | 0µg | 6% |
| Vitamin E | 0.9mg | 0.05mg | 6% |
| Vitamin B6 | 0.119mg | 0.165mg | 4% |
| Selenium | 0.6µg | 3µg | 4% |
| Vitamin B3 | 0.669mg | 1.274mg | 4% |
| Protein | 0.82g | 2.45g | 3% |
| Calcium | 11mg | 39mg | 3% |
| Vitamin B1 | 0.028mg | 0.052mg | 2% |
| Vitamin B2 | 0.038mg | 0.066mg | 2% |
| Zinc | 0.09mg | 0.29mg | 2% |
| Vitamin K | 4.2µg | 2.7µg | 1% |
| Fats | 0.38g | 0.39g | 0% |
| Net carbs | 13.38g | 67.03g | N/A |
| Sugar | 13.66g | 63.35g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.092g | 0.032g | 0% |
| Choline | 7.6mg | 6.3mg | 0% |
| Monounsaturated fat | 0.14g | 0.036g | 0% |
| Polyunsaturated fat | 0.071g | 0.019g | 0% |
| Tryptophan | 0.013mg | 0.012mg | 0% |
| Threonine | 0.031mg | 0.043mg | 0% |
| Isoleucine | 0.029mg | 0.049mg | 0% |
| Leucine | 0.05mg | 0.084mg | 0% |
| Lysine | 0.066mg | 0.066mg | 0% |
| Methionine | 0.008mg | 0.022mg | 0% |
| Phenylalanine | 0.027mg | 0.05mg | 0% |
| Valine | 0.042mg | 0.071mg | 0% |
| Histidine | 0.019mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +306.5% |
| Contains more ProteinProtein | +198.8% |
| Contains more CarbsCarbs | +400.9% |
| Contains more OtherOther | +344.4% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +288.9% |
| Contains more Poly. FatPolyunsaturated fat | +273.7% |
| Contains less Sat. FatSaturated fat | -65.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +242% |
| Contains more GlucoseGlucose | +888.6% |
| Contains more FructoseFructose | +317.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
