Dates vs. Mango
Nutrition comparison of Dates and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and mango:
- Date has more niacin, pantothenic acid and Vitamin B6, however, mango contains more folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and mango has 78% less calories than date - date has 277 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, dates is heavier in carbs, lighter in fat and similar to mango for protein. Dates has a macronutrient ratio of 2:98:0 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Mango | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 98% | 90% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and mango has 80% less carbohydrates than date - date has 75g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 319% more dietary fiber than mango - date has 6.7g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Date is high in sugar and mango has 79% less sugar than date - date has 66.5g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Dates and mango contain similar amounts of protein - date has 1.8g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both mango and dates are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than date - mango has 36.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Mango has 671% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Mango has more Vitamin E than date - mango has 0.9mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and mango contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6, however, mango contains more folate. Both dates and mango contain significant amounts of thiamin and riboflavin.
| Dates | Mango | |
|---|---|---|
| Thiamin | 0.05 MG | 0.028 MG |
| Riboflavin | 0.06 MG | 0.038 MG |
| Niacin | 1.61 MG | 0.669 MG |
| Pantothenic acid | 0.805 MG | 0.197 MG |
| Vitamin B6 | 0.249 MG | 0.119 MG |
| Folate | 15 UG | 43 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 482% more calcium than mango - date has 64mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Date has 463% more iron than mango - date has 0.9mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Date is an excellent source of potassium and it has 314% more potassium than mango - date has 696mg of potassium per 100 grams and mango has 168mg 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, both dates and mango contain significant amounts of lutein + zeaxanthin.
| Dates | Mango | |
|---|---|---|
| beta-carotene | 89 UG | 640 UG |
| lutein + zeaxanthin | 23 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Dates g
()
|
Daily Values (%) |
Mango 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 dates or mango contain more calories in 100 grams?Date is high in calories and mango has 80% less calories than date - date has 277 calories in 100g and mango has 60 calories.
Does dates or mango have more carbohydrates?
By weight, date is high in carbohydrates and mango has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and mango has 15g of carbohydrates.
Does dates or mango contain more calcium?
Date is a rich source of calcium and it has 480% more calcium than mango - date has 64mg of calcium in 100 grams and mango has 11mg of calcium.
Does dates or mango contain more potassium?
Date is a rich source of potassium and it has 310% more potassium than mango - date has 696mg of potassium in 100 grams and mango has 168mg of potassium.