Mango vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between Mango and Dates
- Mango has more Vitamin C, and Folate, 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 .
- Mango has 2 times more Folate than Dates . While Mango has 43µg of Folate, Dates have only 19µg.
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 | +10720% |
| Contains more Vitamin E Vitamin 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% |
~equal in
Vitamin D
~0µg
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 60kcal | 282kcal |
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| Protein | 0.82g | 2.45g |
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| Fats | 0.38g | 0.39g |
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| Vitamin C | 36.4mg | 0.4mg |
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| Net carbs | 13.38g | 67.03g |
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| Carbs | 14.98g | 75.03g |
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| Magnesium | 10mg | 43mg |
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| Calcium | 11mg | 39mg |
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| Potassium | 168mg | 656mg |
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| Iron | 0.16mg | 1.02mg |
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| Sugar | 13.66g | 63.35g |
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| Fiber | 1.6g | 8g |
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| Copper | 0.111mg | 0.206mg |
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| Zinc | 0.09mg | 0.29mg |
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| Phosphorus | 14mg | 62mg |
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| Sodium | 1mg | 2mg |
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| Vitamin A | 1082IU | 10IU |
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| Vitamin A RAE | 54µg | 0µg |
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| Vitamin E | 0.9mg | 0.05mg |
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| Manganese | 0.063mg | 0.262mg |
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| Selenium | 0.6µg | 3µg |
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| Vitamin B1 | 0.028mg | 0.052mg |
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| Vitamin B2 | 0.038mg | 0.066mg |
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| Vitamin B3 | 0.669mg | 1.274mg |
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| Vitamin B5 | 0.197mg | 0.589mg |
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| Vitamin B6 | 0.119mg | 0.165mg |
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| Vitamin K | 4.2µg | 2.7µg |
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| Folate | 43µg | 19µg |
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| Choline | 7.6mg | 6.3mg |
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| Saturated Fat | 0.092g | 0.032g |
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| Monounsaturated Fat | 0.14g | 0.036g |
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| Polyunsaturated fat | 0.071g | 0.019g |
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| Tryptophan | 0.013mg | 0.012mg |
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| Threonine | 0.031mg | 0.043mg |
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| Isoleucine | 0.029mg | 0.049mg |
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| Leucine | 0.05mg | 0.084mg |
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| Lysine | 0.066mg | 0.066mg | |
| Methionine | 0.008mg | 0.022mg |
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| Phenylalanine | 0.027mg | 0.05mg |
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| Valine | 0.042mg | 0.071mg |
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| Histidine | 0.019mg | 0.032mg |
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| Fructose | 4.68g | 19.56g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
12%
Minerals Daily Need Coverage Score
9%
29%
Comparison summary
Which food is lower in Sugar?
Mango is lower in Sugar (difference - 49.69g)
Which food contains less Sodium?
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.