Kale.World
Maximize your nutrients, minize your calories

Jujube vs Dates
CALORIC DENSITY
Jujube, raw
Dates, medjool
0.79
2.77
9146
9421

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Jujube
Dates
Protein = 3g
Protein = 1g
Carbohydrates = 51g
Carbohydrates = 54g
Fat = 1g
Fat = 0g
Fiber = 0g
Fiber = 5g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient jujube dates
Protein 3g 1g
Carbohydrate 51g 54g
Fiber 0g 5g
Fat 1g 0g
Monounsat. Fat 0g 0g
Polyunsat. Fat 0g 0g
Saturated Fat 0g 0g
jujube
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%
Choline = 2%
Vitamin A = 1%
Vitamin A = 1%
Vitamin C = 233%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 2%
Nutrientjujubedates
Choline0%2%
Vitamin A1%1%
Vitamin C233%0%
Vitamin E0%0%
Vitamin K0%2%

Jujube have significantly more Vitamins C than dates. Jujube are a good source of Iron. Jujube are an excellent source of Vitamin C.

dates

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 5%
Vitamin B1 = 4%
Vitamin B2 = 9%
Vitamin B2 = 4%
Vitamin B3 = 19%
Vitamin B3 = 10%
Vitamin B5 = 0%
Vitamin B5 = 12%
Vitamin B6 = 19%
Vitamin B6 = 16%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientjujubedates
Vitamin B15%4%
Vitamin B29%4%
Vitamin B319%10%
Vitamin B50%12%
Vitamin B619%16%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 1%
Sodium = 0%
Potassium = 18%
Potassium = 14%
Calcium = 11%
Calcium = 9%
Magnesium = 7%
Magnesium = 11%
Phosphorus = 10%
Phosphorus = 8%
Iron = 20%
Iron = 11%
Manganese = 9%
Manganese = 9%
Selenium = 0%
Selenium = 0%
Copper = 18%
Copper = 26%
Zinc = 1%
Zinc = 3%
Nutrientjujubedates
Sodium1%0%
Potasium18%14%
Calcium11%9%
Magnesium7%11%
Phosphorus10%8%
Iron20%11%
Manganese9%9%
Selenium0%0%
Copper18%26%
Zinc1%3%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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