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  6. Sapodilla vs. Dates

Sapodilla vs. Dates — In-Depth Nutrition Comparison

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Significant differences between sapodillas and dates

  • Sapodillas have more vitamin C; however, dates are richer in potassium, copper, fiber, vitamin B6, magnesium, phosphorus, vitamin B5, and vitamin B3.
  • Sapodillas cover your daily vitamin C needs 16% more than dates.

Specific food types used in this comparison are Sapodilla, raw and Dates, deglet noor.

Infographic

Sapodilla 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Dates
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +239.9%
Contains more IronIron +27.5%
Contains more CopperCopper +139.5%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +416.7%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +400%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 49% 0% 1% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11%
Dates
Dates
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +3575%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +537%
Contains more Vitamin B5Vitamin B5 +133.7%
Contains more Vitamin B6Vitamin B6 +345.9%
Contains more FolateFolate +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sapodilla Dates DV% diff.
Fructose 19.56g 24%
Carbs 19.96g 75.03g 18%
Vitamin C 14.7mg 0.4mg 16%
Potassium 193mg 656mg 14%
Copper 0.086mg 0.206mg 13%
Fiber 5.3g 8g 11%
Manganese 0.262mg 11%
Calories 83kcal 282kcal 10%
Vitamin B6 0.037mg 0.165mg 10%
Magnesium 12mg 43mg 7%
Phosphorus 12mg 62mg 7%
Vitamin B3 0.2mg 1.274mg 7%
Vitamin B5 0.252mg 0.589mg 7%
Protein 0.44g 2.45g 4%
Selenium 0.6µg 3µg 4%
Vitamin B1 0mg 0.052mg 4%
Vitamin B2 0.02mg 0.066mg 4%
Iron 0.8mg 1.02mg 3%
Calcium 21mg 39mg 2%
Zinc 0.1mg 0.29mg 2%
Vitamin K 2.7µg 2%
Fats 1.1g 0.39g 1%
Folate 14µg 19µg 1%
Choline 6.3mg 1%
Saturated fat 0.194g 0.032g 1%
Monounsaturated fat 0.521g 0.036g 1%
Weight per 100 calories 120g 35g N/A
Net carbs 14.66g 67.03g N/A
Sugar 63.35g N/A
Sodium 12mg 2mg 0%
Vitamin A 3µg 0µg 0%
Vitamin E 0.05mg 0%
Polyunsaturated fat 0.011g 0.019g 0%
Tryptophan 0.005mg 0.012mg 0%
Threonine 0.012mg 0.043mg 0%
Isoleucine 0.015mg 0.049mg 0%
Leucine 0.024mg 0.084mg 0%
Lysine 0.039mg 0.066mg 0%
Methionine 0.003mg 0.022mg 0%
Phenylalanine 0.013mg 0.05mg 0%
Valine 0.016mg 0.071mg 0%
Histidine 0.016mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more FatsFats +182.1%
Contains more WaterWater +279.9%
Contains more ProteinProtein +456.8%
Contains more CarbsCarbs +275.9%
Contains more OtherOther +220%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +1347.2%
Contains less Sat. FatSaturated fat -83.5%
Contains more Poly. FatPolyunsaturated fat +72.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.