Smoothie vs. Dates — In-Depth Nutrition Comparison
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The main differences between smoothie and dates
- Smoothie is richer in vitamin C, vitamin B12, and vitamin A, yet dates are richer in fiber, potassium, iron, and vitamin B6.
- Daily need coverage for fiber for dates is 32% higher.
- Smoothie contains less sugar.
Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana 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 PotassiumPotassium | +2633.3% |
| Contains more IronIron | +580% |
| Contains less SodiumSodium | -93.1% |
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 | +6025% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +56.1% |
| Contains more Vitamin B6Vitamin B6 | +101.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +339.7% |
| Contains more ProteinProtein | +100.8% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +819.5% |
| Contains more OtherOther | +370.6% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 0g | 8g | 32% |
| Vitamin C | 24.5mg | 0.4mg | 27% |
| Fructose | 19.56g | 24% | |
| Copper | 0.206mg | 23% | |
| Carbs | 8.16g | 75.03g | 22% |
| Potassium | 24mg | 656mg | 19% |
| Vitamin B5 | 0.589mg | 12% | |
| Calories | 37kcal | 282kcal | 12% |
| Manganese | 0.262mg | 11% | |
| Iron | 0.15mg | 1.02mg | 11% |
| Vitamin B12 | 0.24µg | 0µg | 10% |
| Magnesium | 43mg | 10% | |
| Phosphorus | 62mg | 9% | |
| Vitamin B6 | 0.082mg | 0.165mg | 6% |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Vitamin B2 | 0.066mg | 5% | |
| Vitamin B1 | 0.052mg | 4% | |
| Vitamin B3 | 0.816mg | 1.274mg | 3% |
| Zinc | 0.29mg | 3% | |
| Protein | 1.22g | 2.45g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Sodium | 29mg | 2mg | 1% |
| Fats | 0g | 0.39g | 1% |
| Choline | 6.3mg | 1% | |
| Net carbs | 8.16g | 67.03g | N/A |
| Calcium | 41mg | 39mg | 0% |
| Sugar | 7.35g | 63.35g | N/A |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0g | 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
11%
12%
Minerals Daily Need Coverage Score
2%
29%
Comparison summary
Which food is lower in Sugar?
Smoothie is lower in Sugar (difference - 56g)
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 0.032g)
Which food is cheaper?
Smoothie is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)