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Purple mangosteen vs Dates - In-Depth Nutrition Comparison

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The main differences between Purple mangosteen and Dates

  • Dates are richer than Purple mangosteen in Fiber, Potassium, Copper, Vitamin B6, Vitamin B5, Iron, Phosphorus, Magnesium, Manganese, and Vitamin B3.
  • Daily need coverage for Fiber from Dates is 25% higher.

Food types used in this article are Mangosteen, canned, syrup pack and Dates, deglet noor.

Infographic

Purple mangosteen 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +240%
Contains more Calcium +225%
Contains more Potassium +1266.7%
Contains more Magnesium +230.8%
Contains more Copper +198.6%
Contains more Zinc +38.1%
Contains more Phosphorus +675%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 4% 5% 10% 24% 6% 4% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +240%
Contains more Calcium +225%
Contains more Potassium +1266.7%
Contains more Magnesium +230.8%
Contains more Copper +198.6%
Contains more Zinc +38.1%
Contains more Phosphorus +675%
Contains less Sodium -71.4%

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
:
Contains more Vitamin C +625%
Contains more Vitamin A +250%
Contains more Folate +63.2%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +345.5%
Contains more Vitamin B5 +1740.6%
Contains more Vitamin B6 +816.7%
Equal in Vitamin B1 - 0.052
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 3% 0% 0% 14% 13% 6% 2% 5% 0% 0% 24%
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 +625%
Contains more Vitamin A +250%
Contains more Folate +63.2%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +345.5%
Contains more Vitamin B5 +1740.6%
Contains more Vitamin B6 +816.7%
Equal in Vitamin B1 - 0.052

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.
Purple mangosteen Dates
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Purple mangosteen Dates Opinion
Calories 73kcal 282kcal Dates
Protein 0.41g 2.45g Dates
Fats 0.58g 0.39g Purple mangosteen
Vitamin C 2.9mg 0.4mg Purple mangosteen
Net carbs 16.11g 67.03g Dates
Carbs 17.91g 75.03g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.3mg 1.02mg Dates
Calcium 12mg 39mg Dates
Potassium 48mg 656mg Dates
Magnesium 13mg 43mg Dates
Sugar g 63.35g Purple mangosteen
Fiber 1.8g 8g Dates
Copper 0.069mg 0.206mg Dates
Zinc 0.21mg 0.29mg Dates
Starch g g
Phosphorus 8mg 62mg Dates
Sodium 7mg 2mg Dates
Vitamin A 35IU 10IU Purple mangosteen
Vitamin E mg 0.05mg Dates
Vitamin D 0µg 0µg
Vitamin B1 0.054mg 0.052mg Purple mangosteen
Vitamin B2 0.054mg 0.066mg Dates
Vitamin B3 0.286mg 1.274mg Dates
Vitamin B5 0.032mg 0.589mg Dates
Vitamin B6 0.018mg 0.165mg Dates
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Dates
Folate 31µg 19µg Purple mangosteen
Trans Fat 0g 0g
Saturated Fat g 0.032g Purple mangosteen
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Fructose g 19.56g Dates

Which food is preferable for your diet?

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

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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
6
Purple mangosteen
12
Dates
Mineral Summary Score
8
Purple mangosteen
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
2%
Purple mangosteen
15%
Dates
Carbohydrates
18%
Purple mangosteen
75%
Dates
Fats
3%
Purple mangosteen
2%
Dates

Comparison summary

Which food is lower in Sugar?
Purple mangosteen
Purple mangosteen is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Purple mangosteen
Purple mangosteen is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 16)
Which food is cheaper?
Dates
Dates is cheaper (difference - $3)
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

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. Purple mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.