Dates vs. Mango Juice
Nutrition comparison of Dates and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and mango juice:
- Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Mango juice has more beta-carotene than date, however, date contains more lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and mango juice has 82% less calories than date - mango juice has 51 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is similar to mango juice for protein, carbs and fat. Dates has a macronutrient ratio of 2:97:1 and for mango juice, 1:98:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Mango Juice | |
|---|---|---|
| Protein | 2% | 1% |
| Carbohydrates | 97% | 98% |
| Fat | 1% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and mango juice has 82% less carbohydrates than date - mango juice has 13.1g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 21 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and mango juice has 81% less sugar than date - mango juice has 12.5g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Date has 15 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both mango juice and dates are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has more Vitamin C than date - mango juice has 15.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Mango juice has 400% more Vitamin A than date - mango juice has 35ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Mango juice and dates contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Mango juice and dates contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and mango juice contain significant amounts of folate.
| Dates | Mango Juice | |
|---|---|---|
| Thiamin | 0.05 MG | 0.003 MG |
| Riboflavin | 0.06 MG | 0.003 MG |
| Niacin | 1.61 MG | 0.08 MG |
| Pantothenic acid | 0.805 MG | 0.07 MG |
| Vitamin B6 | 0.249 MG | 0.015 MG |
| Folate | 15 UG | 7 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 276% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has 150% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 28 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and date has 696mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mango juice has more beta-carotene than date per 100 grams, however, date contains more lutein + zeaxanthin than mango juice per 100 grams.
| Dates | Mango Juice | |
|---|---|---|
| beta-carotene | 89 UG | 402 UG |
| lutein + zeaxanthin | 23 UG | ~ |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Dates or Mango Juice .
Note: The specific food items compared are: Dates (Dates, medjool) and Mango Juice (Mango nectar, canned) .
Dates g
()
|
Daily Values (%) |
Mango Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or dates contain more calories in 100 grams?Date is high in calories and mango juice has 80% less calories than date - mango juice has 51 calories in 100g and date has 277 calories.
Does mango juice or dates have more carbohydrates?
By weight, date is high in carbohydrates and mango juice has 80% fewer carbohydrates than date - mango juice has 13.1g of carbs for 100g and date has 75g of carbohydrates.
Does mango juice or dates contain more calcium?
Date is a rich source of calcium and it has 280% more calcium than mango juice - mango juice has 17mg of calcium in 100 grams and date has 64mg of calcium.
Does mango juice or dates contain more potassium?
Date is a rich source of potassium and it has 28 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and date has 696mg of potassium.