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  6. Acerola vs. Dates

Acerola vs. Dates — In-Depth Nutrition Comparison

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How are acerola and dates different?

  • Acerola is richer in vitamin C and vitamin A, while dates are higher in fiber, potassium, copper, vitamin B6, iron, phosphorus, magnesium, and vitamin B5.
  • Acerola covers your daily need for vitamin C, 1864% more than dates.
  • Acerola contains 77 times more vitamin A than dates. Acerola contains 767 IU of vitamin A, while dates contain 10 IU.

Acerola, (west indian cherry), raw and Dates, deglet noor types were used in this article.

Infographic

Acerola 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 13% 3.6% 13% 7.5% 29% 2.7% 4.7% 0.91% 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 +138.9%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +349.3%
Contains more IronIron +410%
Contains more CopperCopper +139.5%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +463.6%
Contains less SodiumSodium -71.4%
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 5592% 0% 13% 0% 5% 14% 7.5% 19% 2.1% 0% 0% 11%
Dates
Dates
7
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 +419300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin B5Vitamin B5 +90.6%
Contains more Vitamin B6Vitamin B6 +1733.3%
Contains more FolateFolate +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Acerola Dates DV% diff.
Vitamin C 1677.6mg 0.4mg 1864%
Fiber 1.1g 8g 28%
Fructose 19.56g 24%
Carbs 7.69g 75.03g 22%
Potassium 146mg 656mg 15%
Calories 32kcal 282kcal 13%
Copper 0.086mg 0.206mg 13%
Vitamin B6 0.009mg 0.165mg 12%
Manganese 0.262mg 11%
Iron 0.2mg 1.02mg 10%
Phosphorus 11mg 62mg 7%
Magnesium 18mg 43mg 6%
Vitamin B5 0.309mg 0.589mg 6%
Vitamin B3 0.4mg 1.274mg 5%
Protein 0.4g 2.45g 4%
Vitamin A 38µg 0µg 4%
Selenium 0.6µg 3µg 4%
Calcium 12mg 39mg 3%
Vitamin B1 0.02mg 0.052mg 3%
Zinc 0.1mg 0.29mg 2%
Vitamin K 2.7µg 2%
Folate 14µg 19µg 1%
Choline 6.3mg 1%
Protein per 100 calories 1.3g 0.87g N/A
Calories per 10 g protein 800kcal 1151kcal N/A
Weight per 100 calories 313g 35g N/A
Fats 0.3g 0.39g 0%
Net carbs 6.59g 67.03g N/A
Sugar 63.35g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.05mg 0%
Vitamin B2 0.06mg 0.066mg 0%
Saturated fat 0.068g 0.032g 0%
Monounsaturated fat 0.082g 0.036g 0%
Polyunsaturated fat 0.09g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
Dates
Dates
4
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 WaterWater +345.3%
Contains more ProteinProtein +512.5%
Contains more FatsFats +30%
Contains more CarbsCarbs +875.7%
Contains more OtherOther +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Dates
Dates
1
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 +127.8%
Contains more Poly. FatPolyunsaturated fat +373.7%
Contains less Sat. FatSaturated fat -52.9%

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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. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.