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Rose hip vs Dates - In-Depth Nutrition Comparison

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Significant differences between Rose hip and Dates

  • Rose hip has more Vitamin C, Fiber, Vitamin E , Manganese, Vitamin K, Calcium, and Vitamin B2, however Dates are richer in Vitamin A RAE, Copper, and Vitamin B6.
  • Rose hip covers your daily Vitamin C needs 473% more than Dates .
  • Dates have 117 times less Vitamin E than Rose hip. Rose hip has 5.84mg of Vitamin E , while Dates have 0.05mg.

Specific food types used in this comparison are Rose Hips, wild (Northern Plains Indians) and Dates, deglet noor.

Infographic

Rose hip 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 Calcium +333.3%
Contains more Magnesium +60.5%
Contains more Potassium +52.9%
Contains less Sodium -50%
Contains more Zinc +16%
Contains more Copper +82.3%
Equal in Iron - 1.02
Equal in Phosphorus - 62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 40% 50% 27% 38% 1% 7% 38%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +333.3%
Contains more Magnesium +60.5%
Contains more Potassium +52.9%
Contains less Sodium -50%
Contains more Zinc +16%
Contains more Copper +82.3%
Equal in Iron - 1.02
Equal in Phosphorus - 62

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 A +43350%
Contains more Vitamin E +11580%
Contains more Vitamin C +106400%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B5 +35.8%
Contains more Vitamin K +859.3%
Contains more Vitamin B1 +225%
Contains more Vitamin B6 +117.1%
Contains more Folate +533.3%
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 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +43350%
Contains more Vitamin E +11580%
Contains more Vitamin C +106400%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B5 +35.8%
Contains more Vitamin K +859.3%
Contains more Vitamin B1 +225%
Contains more Vitamin B6 +117.1%
Contains more Folate +533.3%
Equal in Vitamin B3 - 1.274

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

All nutrients comparison - raw data values

Nutrient Rose hip Dates Opinion
Net carbs 14.12g 67.03g Dates
Protein 1.6g 2.45g Dates
Fats 0.34g 0.39g Dates
Carbs 38.22g 75.03g Dates
Calories 162kcal 282kcal Dates
Starch g g
Fructose 1.16g 19.56g Dates
Sugar 2.58g 63.35g Rose hip
Fiber 24.1g 8g Rose hip
Calcium 169mg 39mg Rose hip
Iron 1.06mg 1.02mg Rose hip
Magnesium 69mg 43mg Rose hip
Phosphorus 61mg 62mg Dates
Potassium 429mg 656mg Dates
Sodium 4mg 2mg Dates
Zinc 0.25mg 0.29mg Dates
Copper 0.113mg 0.206mg Dates
Vitamin A 4345IU 10IU Rose hip
Vitamin E 5.84mg 0.05mg Rose hip
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 426mg 0.4mg Rose hip
Vitamin B1 0.016mg 0.052mg Dates
Vitamin B2 0.166mg 0.066mg Rose hip
Vitamin B3 1.3mg 1.274mg Rose hip
Vitamin B5 0.8mg 0.589mg Rose hip
Vitamin B6 0.076mg 0.165mg Dates
Folate 3µg 19µg Dates
Vitamin B12 µg 0µg Dates
Vitamin K 25.9µg 2.7µg Rose hip
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
Cholesterol mg 0mg Rose hip
Trans Fat g 0g Rose hip
Saturated Fat g 0.032g Rose hip
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
166
Rose hip
12
Dates
Mineral Summary Score
31
Rose hip
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
10%
Rose hip
15%
Dates
Carbohydrates
38%
Rose hip
75%
Dates
Fats
2%
Rose hip
2%
Dates

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 60.77g)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 22)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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.
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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.