# item.guide
Side-by-Side Comparison Fresh Fruits & Berries

Fresh Mango (Raw) vs. Medjool Dates (Raw Dried)

Comparing 2 standards across 11 specifications. 11 key differences identified.

Comparing:
Fresh Mango (Raw)
Medjool Dates (Raw Dried)
Fresh Mango (Raw) →

Per 100g raw mango fruit, it delivers 60 kcal, 15.0g carbohydrates (1.6g dietary fiber / 13.7g sugars), 0.82g protein, 0.38g fat, 36.4mg Vitamin C (61% DV), 54µg Vitamin A RAE, and mangiferin polyphenols with a Glycemic Index of 51.

View full Fresh Mango (Raw) spec sheet →
Medjool Dates (Raw Dried) →

Per 100g pitted Medjool dates, they deliver 277 kcal, 75.0g carbohydrates (6.7g dietary fiber / 66.5g sugars / 68.3g net carbs), 1.81g protein, 0.15g fat, 696mg potassium (15% DV), and 54mg magnesium with a low-to-medium Glycemic Index of 42.

View full Medjool Dates (Raw Dried) spec sheet →

Specification Comparison Table

11 Parameters
Parameter / Spec
Fresh Mango (Raw)
Medjool Dates (Raw Dried)
Energy / Calories
60 kcal (251 kJ) kcal 277 kcal (1,159 kJ) kcal
Carbohydrates
15.0 g g 75.0 g (Net Carbs: 68.3 g) g
Dietary Fiber
1.6 g g 6.7 g g
Total Sugars
13.7 g (6.97g sucrose, 4.68g fructose, 2.01g glucose) g 66.5 g (31.9g glucose, 31.6g fructose, 0.5g sucrose) g
Protein
0.82 g g 1.81 g g
Total Fat
0.38 g g 0.15 g g
Potassium
168 mg mg 696 mg (15% DV / Potassium super-food) mg
Glycemic Index (GI)
51 (Low to Medium GI) 42 (Low to Medium GI despite intense natural sweetness)
Water Content
83.5 % % 21.3 % %
Vitamin C
36.4 mg (61% DV) mg —
Magnesium
— 54 mg (13% DV) mg

Other Alternatives to Compare

Compare Fresh Mango (Raw) vs. Cavendish Banana (Raw) → Compare Fresh Mango (Raw) vs. Fresh Blackberries (Raw) → Compare Fresh Mango (Raw) vs. Fresh Blueberries (Raw) → Compare Fresh Mango (Raw) vs. Fresh Lemon (Raw Peeled) → Compare Fresh Mango (Raw) vs. Fresh Pineapple (Raw) → Compare Fresh Mango (Raw) vs. Fresh Pomegranate (Raw Arils) → Compare Fresh Mango (Raw) vs. Fresh Red Raspberries (Raw) → Compare Fresh Mango (Raw) vs. Fresh Strawberries (Raw) → Compare Fresh Mango (Raw) vs. Fresh Watermelon (Raw) → Compare Fresh Mango (Raw) vs. Gala / Fuji Apple (Raw with Skin) → Compare Fresh Mango (Raw) vs. Granny Smith Apple (Raw Tart Green) → Compare Fresh Mango (Raw) vs. Green Kiwifruit (Raw) → Compare Fresh Mango (Raw) vs. Hass Avocado (Raw) → Compare Fresh Mango (Raw) vs. Navel Orange (Raw Peeled) → Compare Fresh Mango (Raw) vs. Red Seedless Grapes (Raw) → Compare Fresh Mango (Raw) vs. Sweet Dark Cherries (Raw) →