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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.

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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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
2%
Purple mangosteen
15%
Dates
Carbohydrates
18%
Purple mangosteen
75%
Dates
Fats
3%
Purple mangosteen
2%
Dates

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Purple mangosteen
Purple mangosteen contains less Sugars (difference - 63.35g)
Which food is lower in Saturated Fat?
Purple mangosteen
Purple mangosteen is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Purple mangosteen
Purple mangosteen is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Purple mangosteen Dates Opinion
Calories 73 282 Dates
Protein 0.41 2.45 Dates
Fats 0.58 0.39 Purple mangosteen
Vitamin C 2.9 0.4 Purple mangosteen
Carbs 17.91 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 1.02 Dates
Calcium 12 39 Dates
Potassium 48 656 Dates
Magnesium 13 43 Dates
Sugars 63.35 Purple mangosteen
Fiber 1.8 8 Dates
Copper 0.069 0.206 Dates
Zinc 0.21 0.29 Dates
Starch
Phosphorus 8 62 Dates
Sodium 7 2 Dates
Vitamin A 35 10 Purple mangosteen
Vitamin E 0.05 Dates
Vitamin D 0 0
Vitamin B1 0.054 0.052 Purple mangosteen
Vitamin B2 0.054 0.066 Dates
Vitamin B3 0.286 1.274 Dates
Vitamin B5 0.032 0.589 Dates
Vitamin B6 0.018 0.165 Dates
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 31 19 Purple mangosteen
Trans Fat 0 0
Saturated Fat 0.032 Purple mangosteen
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

References

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