Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Acerola
  5. Compare
  6. Acerola vs. Dates

Acerola vs. Dates — In-Depth Nutrition Comparison

Compare

How are Acerola and Dates different?

  • Acerola is richer in Vitamin C, while Dates are higher in Fiber, Potassium, Copper, Vitamin B6, Iron, Phosphorus, Magnesium, Vitamin B5, and Vitamin B3.
  • Acerola covers your daily need of Vitamin C 1864% more than Dates .

Acerola, (west indian cherry), raw and Dates, deglet noor types were used in this article.

Infographic

Acerola vs Dates 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.
Acerola
Acerola
0
:
10
Dates
Dates
Contains more Calcium +225%
Contains more Iron +410%
Contains more Magnesium +138.9%
Contains more Phosphorus +463.6%
Contains more Potassium +349.3%
Contains less Sodium -71.4%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +400%
Acerola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 13% 5% 13% 1% 3% 29% 0% 4%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +225%
Contains more Iron +410%
Contains more Magnesium +138.9%
Contains more Phosphorus +463.6%
Contains more Potassium +349.3%
Contains less Sodium -71.4%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +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.
Acerola
Acerola
2
:
9
Dates
Dates
Contains more Vitamin A +7570%
Contains more Vitamin C +419300%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%
Contains more Vitamin B5 +90.6%
Contains more Vitamin B6 +1733.3%
Contains more Folate +35.7%
Equal in Vitamin B2 - 0.066
Acerola
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 0% 0% 5592% 5% 14% 8% 19% 3% 11% 0% 0%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +7570%
Contains more Vitamin C +419300%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%
Contains more Vitamin B5 +90.6%
Contains more Vitamin B6 +1733.3%
Contains more Folate +35.7%
Equal in Vitamin B2 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acerola
Acerola
1
:
4
Dates
Dates
Contains more Water +345.3%
Contains more Protein +512.5%
Contains more Fats +30%
Contains more Carbs +875.7%
Contains more Other +700%
Acerola
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Water +345.3%
Contains more Protein +512.5%
Contains more Fats +30%
Contains more Carbs +875.7%
Contains more Other +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acerola
Acerola
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +127.8%
Contains more Polyunsaturated fat +373.7%
Contains less Saturated Fat -52.9%
Acerola
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +127.8%
Contains more Polyunsaturated fat +373.7%
Contains less Saturated Fat -52.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Acerola Dates
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Acerola Dates Opinion
Net carbs 6.59g 67.03g Dates
Protein 0.4g 2.45g Dates
Fats 0.3g 0.39g Dates
Carbs 7.69g 75.03g Dates
Calories 32kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Acerola
Fiber 1.1g 8g Dates
Calcium 12mg 39mg Dates
Iron 0.2mg 1.02mg Dates
Magnesium 18mg 43mg Dates
Phosphorus 11mg 62mg Dates
Potassium 146mg 656mg Dates
Sodium 7mg 2mg Dates
Zinc 0.1mg 0.29mg Dates
Copper 0.086mg 0.206mg Dates
Manganese 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 767IU 10IU Acerola
Vitamin A RAE 38µg 0µg Acerola
Vitamin E 0.05mg Dates
Vitamin C 1677.6mg 0.4mg Acerola
Vitamin B1 0.02mg 0.052mg Dates
Vitamin B2 0.06mg 0.066mg Dates
Vitamin B3 0.4mg 1.274mg Dates
Vitamin B5 0.309mg 0.589mg Dates
Vitamin B6 0.009mg 0.165mg Dates
Folate 14µg 19µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.068g 0.032g Dates
Monounsaturated Fat 0.082g 0.036g Acerola
Polyunsaturated fat 0.09g 0.019g Acerola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acerola Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Acerola
Acerola vs Cherry
Cherry
Acerola
Acerola vs Maraschino cherry
Maraschino cherry
Acerola
Acerola vs Sour cherry
Sour cherry
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
475%
Acerola
12%
Dates
Minerals Daily Need Coverage Score
8%
Acerola
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.036g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Acerola
Acerola is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Acerola
Acerola is lower in glycemic index (difference - 42)
Which food is cheaper?
Acerola
Acerola is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.