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  6. Dates vs. Sapodilla

Dates vs. Sapodilla — In-Depth Nutrition Comparison

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Significant differences between dates and sapodillas

  • Dates have more potassium, copper, fiber, vitamin B6, magnesium, phosphorus, vitamin B5, and vitamin B3; however, sapodillas are richer in vitamin C.
  • Sapodillas cover your daily vitamin C needs 16% more than dates.
  • Sapodillas have 6 times less vitamin B3 than dates. Dates have 1.274mg of vitamin B3, while sapodillas have 0.2mg.

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

Infographic

Dates vs Sapodilla infographic
Infographic link

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.
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%
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%
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 ManganeseManganese +∞%
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.
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%
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%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +3575%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +456.8%
Contains more CarbsCarbs +275.9%
Contains more OtherOther +220%
Contains more FatsFats +182.1%
Contains more WaterWater +279.9%

Fat Type Comparison

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

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.