Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Mango vs Dates - In-Depth Nutrition Comparison

Compare

Summary of differences between Mango and Dates

  • Mango has more Vitamin C, however Dates are higher in Fiber, Potassium, Iron, Copper, Manganese, Magnesium, Vitamin B5, Phosphorus, and Vitamin A.
  • 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
Copy 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" chart 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 Iron +537.5%
Contains more Calcium +254.5%
Contains more Potassium +290.5%
Contains more Magnesium +330%
Contains more Copper +85.6%
Contains more Zinc +222.2%
Contains more Phosphorus +342.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains less Sodium -50%
Contains more Iron +537.5%
Contains more Calcium +254.5%
Contains more Potassium +290.5%
Contains more Magnesium +330%
Contains more Copper +85.6%
Contains more Zinc +222.2%
Contains more Phosphorus +342.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
5
:
Contains more Vitamin C +9000%
Contains more Vitamin A +10720%
Contains more Vitamin E +1700%
Contains more Vitamin K +55.6%
Contains more Folate +126.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +9000%
Contains more Vitamin A +10720%
Contains more Vitamin E +1700%
Contains more Vitamin K +55.6%
Contains more Folate +126.3%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
12
Dates
Mineral Summary Score
10
Mango
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
15%
Dates
Carbohydrates
15%
Mango
75%
Dates
Fats
2%
Mango
2%
Dates

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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.

All nutrients comparison - raw data values

Nutrient Mango Dates Opinion
Calories 60 282 Dates
Protein 0.82 2.45 Dates
Fats 0.38 0.39 Dates
Vitamin C 36.4 0.4 Mango
Carbs 14.98 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 1.02 Dates
Calcium 11 39 Dates
Potassium 168 656 Dates
Magnesium 10 43 Dates
Sugar 13.66 63.35 Mango
Fiber 1.6 8 Dates
Copper 0.111 0.206 Dates
Zinc 0.09 0.29 Dates
Starch
Phosphorus 14 62 Dates
Sodium 1 2 Mango
Vitamin A 1082 10 Mango
Vitamin E 0.9 0.05 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.052 Dates
Vitamin B2 0.038 0.066 Dates
Vitamin B3 0.669 1.274 Dates
Vitamin B5 0.197 0.589 Dates
Vitamin B6 0.119 0.165 Dates
Vitamin B12 0 0
Vitamin K 4.2 2.7 Mango
Folate 43 19 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.032 Dates
Monounsaturated Fat 0.14 0.036 Mango
Polyunsaturated fat 0.071 0.019 Mango
Tryptophan 0.013 0.012 Mango
Threonine 0.031 0.043 Dates
Isoleucine 0.029 0.049 Dates
Leucine 0.05 0.084 Dates
Lysine 0.066 0.066
Methionine 0.008 0.022 Dates
Phenylalanine 0.027 0.05 Dates
Valine 0.042 0.071 Dates
Histidine 0.019 0.032 Dates
Fructose 4.68 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.