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Avocado vs. Dates — In-Depth Nutrition Comparison

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The main differences between Avocado and Dates

  • Avocado is richer in Vitamin B5, Folate, Vitamin K, Vitamin E , Vitamin C, and Vitamin B6, yet Dates are richer in Iron, Manganese, and Fiber.
  • Daily need coverage for Vitamin B5 from Avocado is 16% higher.
  • Avocado contains 66 times more Saturated Fat than Dates . Avocado contains 2.126g of Saturated Fat, while Dates contain 0.032g.

Food types used in this article are Avocados, raw, all commercial varieties and Dates, deglet noor.

Infographic

Avocado vs Dates  infographic
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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.
Contains more Zinc +120.7%
Contains more Calcium +225%
Contains more Iron +85.5%
Contains more Magnesium +48.3%
Contains more Phosphorus +19.2%
Contains more Potassium +35.3%
Contains less Sodium -71.4%
Contains more Manganese +84.5%
Contains more Selenium +650%
Equal in Copper - 0.206
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Zinc +120.7%
Contains more Calcium +225%
Contains more Iron +85.5%
Contains more Magnesium +48.3%
Contains more Phosphorus +19.2%
Contains more Potassium +35.3%
Contains less Sodium -71.4%
Contains more Manganese +84.5%
Contains more Selenium +650%
Equal in Copper - 0.206

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.
Avocado
10
:
Contains more Vitamin A +1360%
Contains more Vitamin E +4040%
Contains more Vitamin C +2400%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +55.8%
Contains more Folate +326.3%
Contains more Vitamin K +677.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 +1360%
Contains more Vitamin E +4040%
Contains more Vitamin C +2400%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +55.8%
Contains more Folate +326.3%
Contains more Vitamin K +677.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3659%
Contains more Water +256.7%
Contains more Protein +22.5%
Contains more Carbs +779.6%
Equal in Other - 1.6
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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 Fats +3659%
Contains more Water +256.7%
Contains more Protein +22.5%
Contains more Carbs +779.6%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +27119.4%
Contains more Polyunsaturated fat +9457.9%
Contains less Saturated Fat -98.5%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +27119.4%
Contains more Polyunsaturated fat +9457.9%
Contains less Saturated Fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +39633.3%
Contains more Glucose +5270.3%
Contains more Fructose +16200%
Contains more Maltose +∞%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
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 Galactose +∞%
Contains more Sucrose +39633.3%
Contains more Glucose +5270.3%
Contains more Fructose +16200%
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.
Avocado Dates
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Dates Opinion
Net carbs 1.83g 67.03g Dates
Protein 2g 2.45g Dates
Fats 14.66g 0.39g Avocado
Carbs 8.53g 75.03g Dates
Calories 160kcal 282kcal Dates
Starch 0.11g Avocado
Fructose 0.12g 19.56g Dates
Sugar 0.66g 63.35g Avocado
Fiber 6.7g 8g Dates
Calcium 12mg 39mg Dates
Iron 0.55mg 1.02mg Dates
Magnesium 29mg 43mg Dates
Phosphorus 52mg 62mg Dates
Potassium 485mg 656mg Dates
Sodium 7mg 2mg Dates
Zinc 0.64mg 0.29mg Avocado
Copper 0.19mg 0.206mg Dates
Manganese 0.142mg 0.262mg Dates
Selenium 0.4µg 3µg Dates
Vitamin A 146IU 10IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.05mg Avocado
Vitamin C 10mg 0.4mg Avocado
Vitamin B1 0.067mg 0.052mg Avocado
Vitamin B2 0.13mg 0.066mg Avocado
Vitamin B3 1.738mg 1.274mg Avocado
Vitamin B5 1.389mg 0.589mg Avocado
Vitamin B6 0.257mg 0.165mg Avocado
Folate 81µg 19µg Avocado
Vitamin K 21µg 2.7µg Avocado
Tryptophan 0.025mg 0.012mg Avocado
Threonine 0.073mg 0.043mg Avocado
Isoleucine 0.084mg 0.049mg Avocado
Leucine 0.143mg 0.084mg Avocado
Lysine 0.132mg 0.066mg Avocado
Methionine 0.038mg 0.022mg Avocado
Phenylalanine 0.097mg 0.05mg Avocado
Valine 0.107mg 0.071mg Avocado
Histidine 0.049mg 0.032mg Avocado
Saturated Fat 2.126g 0.032g Dates
Monounsaturated Fat 9.799g 0.036g Avocado
Polyunsaturated fat 1.816g 0.019g Avocado
Omega-6 - Gamma-linoleic acid 0.015g 0g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
35%
Avocado
12%
Dates
Minerals Daily Need Coverage Score
21%
Avocado
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 - 2.094g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 62.69g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 2)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.