Salsa vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between salsa and dates
- Salsa is higher in iron and vitamin A, yet dates are higher in fiber, copper, potassium, and magnesium.
- Dates cover your daily fiber needs 26% more than salsa.
- Salsa contains 215 times more sodium than dates. While salsa contains 430mg of sodium, dates contain only 2mg.
Food varieties used in this article are USDA Commodity, salsa and Dates, deglet noor.
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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 IronIron | +119.6% |
| Contains more MagnesiumMagnesium | +168.8% |
| Contains more CalciumCalcium | +225% |
| Contains more PotassiumPotassium | +143% |
| Contains more CopperCopper | +114.6% |
| Contains more ZincZinc | +70.6% |
| Contains more PhosphorusPhosphorus | +106.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +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 CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +120% |
| Contains more Vitamin B3Vitamin B3 | +18% |
| Contains more Vitamin B6Vitamin B6 | +10.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.4g | 8g | 26% |
| Fructose | 19.56g | 24% | |
| Carbs | 7g | 75.03g | 23% |
| Sodium | 430mg | 2mg | 19% |
| Iron | 2.24mg | 1.02mg | 15% |
| Vitamin B5 | 0.589mg | 12% | |
| Copper | 0.096mg | 0.206mg | 12% |
| Calories | 36kcal | 282kcal | 12% |
| Manganese | 0.262mg | 11% | |
| Potassium | 270mg | 656mg | 11% |
| Magnesium | 16mg | 43mg | 6% |
| Phosphorus | 30mg | 62mg | 5% |
| Selenium | 0.4µg | 3µg | 5% |
| Vitamin C | 4mg | 0.4mg | 4% |
| Vitamin B2 | 0.03mg | 0.066mg | 3% |
| Vitamin A | 28µg | 0µg | 3% |
| Calcium | 12mg | 39mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Protein | 1.5g | 2.45g | 2% |
| Polyunsaturated fat | 0.107g | 0.019g | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin B6 | 0.149mg | 0.165mg | 1% |
| Vitamin B3 | 1.08mg | 1.274mg | 1% |
| Zinc | 0.17mg | 0.29mg | 1% |
| Fats | 0.2g | 0.39g | 0% |
| Net carbs | 5.6g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B1 | 0.05mg | 0.052mg | 0% |
| Folate | 19µg | 19µg | 0% |
| Saturated fat | 0.029g | 0.032g | 0% |
| Monounsaturated fat | 0.016g | 0.036g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +336.9% |
| Contains more ProteinProtein | +63.3% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +971.9% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.4% |
| Contains more Poly. FatPolyunsaturated fat | +463.2% |
| Contains more Mono. FatMonounsaturated fat | +125% |
