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Jalapeño vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between Jalapeño and Dates ?

  • Jalapeño is richer in Vitamin C, Vitamin E , Vitamin B6, and Vitamin K, while Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, and Magnesium.
  • Jalapeño's daily need coverage for Vitamin C is 131% higher.
  • Dates have 72 times less Vitamin E than Jalapeño. Jalapeño has 3.58mg of Vitamin E , while Dates have 0.05mg.

We used Peppers, jalapeno, raw and Dates, deglet noor types in this comparison.

Infographic

Jalapeño 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 Calcium +225%
Contains more Iron +308%
Contains more Magnesium +186.7%
Contains more Phosphorus +138.5%
Contains more Potassium +164.5%
Contains less Sodium -33.3%
Contains more Zinc +107.1%
Contains more Copper +347.8%
Contains more Manganese +170.1%
Contains more Selenium +650%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +225%
Contains more Iron +308%
Contains more Magnesium +186.7%
Contains more Phosphorus +138.5%
Contains more Potassium +164.5%
Contains less Sodium -33.3%
Contains more Zinc +107.1%
Contains more Copper +347.8%
Contains more Manganese +170.1%
Contains more Selenium +650%

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 +10680%
Contains more Vitamin E +7060%
Contains more Vitamin C +29550%
Contains more Vitamin B6 +153.9%
Contains more Folate +42.1%
Contains more Choline +19%
Contains more Vitamin K +585.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B5 +87%
Equal in Vitamin B2 - 0.066
Equal in Vitamin B3 - 1.274
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 5% 47%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Contains more Vitamin A +10680%
Contains more Vitamin E +7060%
Contains more Vitamin C +29550%
Contains more Vitamin B6 +153.9%
Contains more Folate +42.1%
Contains more Choline +19%
Contains more Vitamin K +585.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B5 +87%
Equal in Vitamin B2 - 0.066
Equal in Vitamin B3 - 1.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +346.6%
Contains more Protein +169.2%
Contains more Carbs +1054.3%
Contains more Other +201.9%
Equal in Fats - 0.39
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 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 +346.6%
Contains more Protein +169.2%
Contains more Carbs +1054.3%
Contains more Other +201.9%
Equal in Fats - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +489.5%
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +24.1%
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Polyunsaturated fat +489.5%
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +24.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +1242.6%
Contains more Fructose +643.7%
Contains more Maltose +∞%
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 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 +∞%
Contains more Glucose +1242.6%
Contains more Fructose +643.7%
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.
Jalapeño Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jalapeño Dates Opinion
Net carbs 3.7g 67.03g Dates
Protein 0.91g 2.45g Dates
Fats 0.37g 0.39g Dates
Carbs 6.5g 75.03g Dates
Calories 29kcal 282kcal Dates
Fructose 2.63g 19.56g Dates
Sugar 4.12g 63.35g Jalapeño
Fiber 2.8g 8g Dates
Calcium 12mg 39mg Dates
Iron 0.25mg 1.02mg Dates
Magnesium 15mg 43mg Dates
Phosphorus 26mg 62mg Dates
Potassium 248mg 656mg Dates
Sodium 3mg 2mg Dates
Zinc 0.14mg 0.29mg Dates
Copper 0.046mg 0.206mg Dates
Manganese 0.097mg 0.262mg Dates
Selenium 0.4µg 3µg Dates
Vitamin A 1078IU 10IU Jalapeño
Vitamin A RAE 54µg 0µg Jalapeño
Vitamin E 3.58mg 0.05mg Jalapeño
Vitamin C 118.6mg 0.4mg Jalapeño
Vitamin B1 0.04mg 0.052mg Dates
Vitamin B2 0.07mg 0.066mg Jalapeño
Vitamin B3 1.28mg 1.274mg Jalapeño
Vitamin B5 0.315mg 0.589mg Dates
Vitamin B6 0.419mg 0.165mg Jalapeño
Folate 27µg 19µg Jalapeño
Choline 7.5mg 6.3mg Jalapeño
Vitamin K 18.5µg 2.7µg Jalapeño
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.092g 0.032g Dates
Monounsaturated Fat 0.029g 0.036g Dates
Polyunsaturated fat 0.112g 0.019g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño 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
59%
Jalapeño
12%
Dates
Minerals Daily Need Coverage Score
9%
Jalapeño
29%
Dates

Comparison summary

Which food is lower in Sugar?
Jalapeño
Jalapeño is lower in Sugar (difference - 59.23g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 10)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $1.2)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.06g)
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)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.