Tomato sauce vs. Dates — In-Depth Nutrition Comparison
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The main differences between Tomato sauce and Dates
- Tomato sauce is richer in Vitamin E , and Vitamin C, yet Dates are richer in Fiber, Potassium, Copper, Magnesium, Manganese, Vitamin B5, and Vitamin B6.
- Daily need coverage for Fiber from Dates is 26% higher.
- Tomato sauce contains 29 times more Vitamin E than Dates . Tomato sauce contains 1.44mg of Vitamin E , while Dates contain 0.05mg.
Food types used in this article are Tomato sauce, canned, no salt added 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
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Calcium
+178.6%
Contains
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Magnesium
+186.7%
Contains
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Phosphorus
+129.6%
Contains
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Potassium
+120.9%
Contains
less
Sodium
-81.8%
Contains
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Zinc
+31.8%
Contains
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Copper
+79.1%
Contains
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Manganese
+131.9%
Contains
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Selenium
+400%
Equal in Iron - 1.02
Contains
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Calcium
+178.6%
Contains
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Magnesium
+186.7%
Contains
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Phosphorus
+129.6%
Contains
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Potassium
+120.9%
Contains
less
Sodium
-81.8%
Contains
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Zinc
+31.8%
Contains
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Copper
+79.1%
Contains
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Manganese
+131.9%
Contains
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Selenium
+400%
Equal in Iron - 1.02
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
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Vitamin A
+4250%
Contains
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Vitamin E
+2780%
Contains
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Vitamin C
+1650%
Contains
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Vitamin B1
+116.7%
Contains
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Vitamin B3
+28.6%
Contains
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Vitamin B5
+90.6%
Contains
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Vitamin B6
+68.4%
Contains
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Folate
+111.1%
Equal in Vitamin B2 - 0.066
Equal in Vitamin K - 2.7
Contains
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Vitamin A
+4250%
Contains
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Vitamin E
+2780%
Contains
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Vitamin C
+1650%
Contains
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Vitamin B1
+116.7%
Contains
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Vitamin B3
+28.6%
Contains
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Vitamin B5
+90.6%
Contains
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Vitamin B6
+68.4%
Contains
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Folate
+111.1%
Equal in Vitamin B2 - 0.066
Equal in Vitamin K - 2.7
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+344.6%
Contains
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Other
+19.4%
Contains
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Protein
+104.2%
Contains
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Fats
+30%
Contains
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Carbs
+1313%
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Contains
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Water
+344.6%
Contains
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Other
+19.4%
Contains
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Protein
+104.2%
Contains
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Fats
+30%
Contains
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Carbs
+1313%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+22.2%
Contains
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Polyunsaturated fat
+536.8%
Contains
less
Saturated Fat
-22%
Saturated Fat:
0.041 g
Monounsaturated Fat:
0.044 g
Polyunsaturated fat:
0.121 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.019 g
Contains
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Monounsaturated Fat
+22.2%
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Polyunsaturated fat
+536.8%
Contains
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Saturated Fat
-22%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+33957.1%
Contains
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Glucose
+991.8%
Contains
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Fructose
+1071.3%
Contains
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Maltose
+∞%
Starch:
0 g
Sucrose:
0.07 g
Glucose:
1.82 g
Fructose:
1.67 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
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Sucrose
+33957.1%
Contains
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Glucose
+991.8%
Contains
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Fructose
+1071.3%
Contains
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Maltose
+∞%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.81g | 67.03g |
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| Protein | 1.2g | 2.45g |
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| Fats | 0.3g | 0.39g |
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| Carbs | 5.31g | 75.03g |
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| Calories | 24kcal | 282kcal |
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| Fructose | 1.67g | 19.56g |
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| Sugar | 3.56g | 63.35g |
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| Fiber | 1.5g | 8g |
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| Calcium | 14mg | 39mg |
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| Iron | 0.96mg | 1.02mg |
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| Magnesium | 15mg | 43mg |
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| Phosphorus | 27mg | 62mg |
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| Potassium | 297mg | 656mg |
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| Sodium | 11mg | 2mg |
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| Zinc | 0.22mg | 0.29mg |
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| Copper | 0.115mg | 0.206mg |
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| Manganese | 0.113mg | 0.262mg |
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| Selenium | 0.6µg | 3µg |
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| Vitamin A | 435IU | 10IU |
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| Vitamin A RAE | 22µg | 0µg |
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| Vitamin E | 1.44mg | 0.05mg |
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| Vitamin C | 7mg | 0.4mg |
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| Vitamin B1 | 0.024mg | 0.052mg |
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| Vitamin B2 | 0.065mg | 0.066mg |
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| Vitamin B3 | 0.991mg | 1.274mg |
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| Vitamin B5 | 0.309mg | 0.589mg |
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| Vitamin B6 | 0.098mg | 0.165mg |
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| Folate | 9µg | 19µg |
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| Vitamin K | 2.8µg | 2.7µg |
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| Tryptophan | 0.009mg | 0.012mg |
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| Threonine | 0.037mg | 0.043mg |
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| Isoleucine | 0.025mg | 0.049mg |
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| Leucine | 0.034mg | 0.084mg |
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| Lysine | 0.037mg | 0.066mg |
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| Methionine | 0.008mg | 0.022mg |
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| Phenylalanine | 0.036mg | 0.05mg |
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| Valine | 0.025mg | 0.071mg |
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| Histidine | 0.02mg | 0.032mg |
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| Saturated Fat | 0.041g | 0.032g |
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| Monounsaturated Fat | 0.044g | 0.036g |
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| Polyunsaturated fat | 0.121g | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
14%
12%
Minerals Daily Need Coverage Score
15%
29%
Comparison summary
Which food is lower in Sugar?
Tomato sauce is lower in Sugar (difference - 59.79g)
Which food is lower in glycemic index?
Tomato sauce is lower in glycemic index (difference - 11)
Which food is cheaper?
Tomato sauce is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.