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  6. Apple vs. Dates

Apple vs. Dates — In-Depth Nutrition Comparison

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Significant differences between Apple and Dates

  • The amount of Fiber, Copper, Potassium, Iron, Vitamin B5, Manganese, Vitamin B6, Magnesium, Vitamin B3, and Phosphorus in Dates are higher than in Apple.
  • Dates covers your daily Fiber needs 22% more than Apple.

Specific food types used in this comparison are Apples, raw, with skin and Dates, deglet noor.

Infographic

Apple 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.
Apple
Apple
1
:
9
Dates
Dates
Contains less Sodium -50%
Contains more Calcium +550%
Contains more Iron +750%
Contains more Magnesium +760%
Contains more Phosphorus +463.6%
Contains more Potassium +513.1%
Contains more Zinc +625%
Contains more Copper +663%
Contains more Manganese +648.6%
Contains more Selenium +∞%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains less Sodium -50%
Contains more Calcium +550%
Contains more Iron +750%
Contains more Magnesium +760%
Contains more Phosphorus +463.6%
Contains more Potassium +513.1%
Contains more Zinc +625%
Contains more Copper +663%
Contains more Manganese +648.6%
Contains more Selenium +∞%

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.
Apple
Apple
3
:
7
Dates
Dates
Contains more Vitamin A +440%
Contains more Vitamin E +260%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +1300%
Contains more Vitamin B5 +865.6%
Contains more Vitamin B6 +302.4%
Contains more Folate +533.3%
Contains more Vitamin K +22.7%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 +440%
Contains more Vitamin E +260%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +1300%
Contains more Vitamin B5 +865.6%
Contains more Vitamin B6 +302.4%
Contains more Folate +533.3%
Contains more Vitamin K +22.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Dates
Dates
Contains more Water +316.8%
Contains more Protein +842.3%
Contains more Fats +129.4%
Contains more Carbs +443.3%
Contains more Other +700%
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 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 +316.8%
Contains more Protein +842.3%
Contains more Fats +129.4%
Contains more Carbs +443.3%
Contains more Other +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
:
1
Dates
Dates
Contains less Saturated Fat -12.5%
Contains more Polyunsaturated fat +168.4%
Contains more Monounsaturated Fat +414.3%
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -12.5%
Contains more Polyunsaturated fat +168.4%
Contains more Monounsaturated Fat +414.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
1
:
4
Dates
Dates
Contains more Starch +∞%
Contains more Sucrose +1051.7%
Contains more Glucose +717.7%
Contains more Fructose +231.5%
Contains more Maltose +∞%
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1051.7%
Contains more Glucose +717.7%
Contains more Fructose +231.5%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Dates Opinion
Net carbs 11.41g 67.03g Dates
Protein 0.26g 2.45g Dates
Fats 0.17g 0.39g Dates
Carbs 13.81g 75.03g Dates
Calories 52kcal 282kcal Dates
Starch 0.05g Apple
Fructose 5.9g 19.56g Dates
Sugar 10.39g 63.35g Apple
Fiber 2.4g 8g Dates
Calcium 6mg 39mg Dates
Iron 0.12mg 1.02mg Dates
Magnesium 5mg 43mg Dates
Phosphorus 11mg 62mg Dates
Potassium 107mg 656mg Dates
Sodium 1mg 2mg Apple
Zinc 0.04mg 0.29mg Dates
Copper 0.027mg 0.206mg Dates
Manganese 0.035mg 0.262mg Dates
Selenium 0µg 3µg Dates
Vitamin A 54IU 10IU Apple
Vitamin A RAE 3µg 0µg Apple
Vitamin E 0.18mg 0.05mg Apple
Vitamin C 4.6mg 0.4mg Apple
Vitamin B1 0.017mg 0.052mg Dates
Vitamin B2 0.026mg 0.066mg Dates
Vitamin B3 0.091mg 1.274mg Dates
Vitamin B5 0.061mg 0.589mg Dates
Vitamin B6 0.041mg 0.165mg Dates
Folate 3µg 19µg Dates
Vitamin K 2.2µg 2.7µg Dates
Tryptophan 0.001mg 0.012mg Dates
Threonine 0.006mg 0.043mg Dates
Isoleucine 0.006mg 0.049mg Dates
Leucine 0.013mg 0.084mg Dates
Lysine 0.012mg 0.066mg Dates
Methionine 0.001mg 0.022mg Dates
Phenylalanine 0.006mg 0.05mg Dates
Valine 0.012mg 0.071mg Dates
Histidine 0.005mg 0.032mg Dates
Saturated Fat 0.028g 0.032g Apple
Monounsaturated Fat 0.007g 0.036g Dates
Polyunsaturated fat 0.051g 0.019g Apple

Which food is preferable for your diet?

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

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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
5%
Apple
12%
Dates
Minerals Daily Need Coverage Score
4%
Apple
29%
Dates

Comparison summary

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?
Apple
Apple is lower in Sugar (difference - 52.96g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 6)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1.5)
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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.