Salmonberries vs. Dates — In-Depth Nutrition Comparison
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Differences between salmonberries and dates
- Salmonberries have more manganese, vitamin E, vitamin K, and vitamin C, while dates have more fiber, copper, potassium, vitamin B5, iron, and vitamin B6.
- Salmonberries' daily need coverage for manganese is 36% higher.
- Dates contain 32 times less vitamin E than salmonberries. Salmonberries contain 1.61mg of vitamin E, while dates contain 0.05mg.
The food types used in this comparison are Salmonberries, raw (Alaska Native) and Dates, deglet noor.
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 ManganeseManganese | +319.8% |
| Contains more MagnesiumMagnesium | +186.7% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +496.4% |
| Contains more IronIron | +155% |
| Contains more CopperCopper | +586.7% |
| Contains more PhosphorusPhosphorus | +129.6% |
| Contains less SodiumSodium | -85.7% |
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 CVitamin C | +2200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3120% |
| Contains more Vitamin KVitamin K | +448.1% |
| Contains more Vitamin B1Vitamin B1 | +26.8% |
| Contains more Vitamin B3Vitamin B3 | +173.4% |
| Contains more Vitamin B5Vitamin B5 | +252.7% |
| Contains more Vitamin B6Vitamin B6 | +111.5% |
| Contains more FolateFolate | +11.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.85 g
Fats:
0.33 g
Carbs:
10.05 g
Water:
88.21 g
Other:
0.56 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more WaterWater | +329.7% |
| Contains more ProteinProtein | +188.2% |
| Contains more FatsFats | +18.2% |
| Contains more CarbsCarbs | +646.6% |
| Contains more OtherOther | +185.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.02 g
Glucose:
1.9 g
Fructose:
1.75 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +119100% |
| Contains more GlucoseGlucose | +945.8% |
| Contains more FructoseFructose | +1017.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
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~equal in
Lactose
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~equal in
Galactose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.1mg | 0.262mg | 36% |
| Fiber | 1.9g | 8g | 24% |
| Fructose | 1.75g | 19.56g | 22% |
| Carbs | 10.05g | 75.03g | 22% |
| Copper | 0.03mg | 0.206mg | 20% |
| Potassium | 110mg | 656mg | 16% |
| Calories | 47kcal | 282kcal | 12% |
| Vitamin K | 14.8µg | 2.7µg | 10% |
| Vitamin C | 9.2mg | 0.4mg | 10% |
| Vitamin E | 1.61mg | 0.05mg | 10% |
| Iron | 0.4mg | 1.02mg | 8% |
| Vitamin B5 | 0.167mg | 0.589mg | 8% |
| Vitamin B6 | 0.078mg | 0.165mg | 7% |
| Magnesium | 15mg | 43mg | 7% |
| Vitamin A | 50µg | 0µg | 6% |
| Selenium | 3µg | 5% | |
| Phosphorus | 27mg | 62mg | 5% |
| Vitamin B3 | 0.466mg | 1.274mg | 5% |
| Protein | 0.85g | 2.45g | 3% |
| Calcium | 13mg | 39mg | 3% |
| Vitamin B1 | 0.041mg | 0.052mg | 1% |
| Folate | 17µg | 19µg | 1% |
| Sodium | 14mg | 2mg | 1% |
| Choline | 6.3mg | 1% | |
| Fats | 0.33g | 0.39g | 0% |
| Net carbs | 8.15g | 67.03g | N/A |
| Sugar | 3.66g | 63.35g | N/A |
| Zinc | 0.28mg | 0.29mg | 0% |
| Vitamin B2 | 0.062mg | 0.066mg | 0% |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
12%
Minerals Daily Need Coverage Score
21%
29%
Comparison summary
Which food is lower in Cholesterol?
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Salmonberries is lower in Sugar (difference - 59.69g)
Which food is lower in Saturated fat?
Salmonberries is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Salmonberries is lower in glycemic index (difference - 42)
Which food is cheaper?
Salmonberries is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins