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Avocado vs Date palm - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Date palm
Date palm is relatively richer in minerals
Which food is lower in glycemic index?
Date palm
Date palm is lower in glycemic index (difference - 14)
Which food is lower in Saturated Fat?
Date palm
Date palm is lower in Saturated Fat (difference - 2.094g)
Which food contains less Sodium?
Date palm
Date palm contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 62.69g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Date palm
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Date palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Avocado
8
Date palm
Mineral Summary Score
17
Avocado
22
Date palm

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Zinc +120.7%
Contains more Iron +85.5%
Contains more Calcium +225%
Contains more Potassium +35.3%
Contains more Magnesium +48.3%
Contains more Phosphorus +19.2%
Contains less Sodium -71.4%
Equal in Copper - 0.206
Contains more Zinc +120.7%
Contains more Iron +85.5%
Contains more Calcium +225%
Contains more Potassium +35.3%
Contains more Magnesium +48.3%
Contains more Phosphorus +19.2%
Contains less Sodium -71.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +2400%
Contains more Vitamin A +1360%
Contains more Vitamin E +4040%
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 Vitamin K +677.8%
Contains more Vitamin C +2400%
Contains more Vitamin A +1360%
Contains more Vitamin E +4040%
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 Vitamin K +677.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
15%
Date palm
Carbohydrates
9%
Avocado
75%
Date palm
Fats
68%
Avocado
2%
Date palm

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Date palm Opinion
Calories 160 282 Date palm
Protein 2 2.45 Date palm
Fats 14.66 0.39 Avocado
Vitamin C 10 0.4 Avocado
Carbs 8.53 75.03 Date palm
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 1.02 Date palm
Calcium 12 39 Date palm
Potassium 485 656 Date palm
Magnesium 29 43 Date palm
Sugars 0.66 63.35 Date palm
Fiber 6.7 8 Date palm
Copper 0.19 0.206 Date palm
Zinc 0.64 0.29 Avocado
Starch 0.11 Avocado
Phosphorus 52 62 Date palm
Sodium 7 2 Date palm
Vitamin A 146 10 Avocado
Vitamin E 2.07 0.05 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.052 Avocado
Vitamin B2 0.13 0.066 Avocado
Vitamin B3 1.738 1.274 Avocado
Vitamin B5 1.389 0.589 Avocado
Vitamin B6 0.257 0.165 Avocado
Vitamin B12 0 0
Vitamin K 21 2.7 Avocado
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 2.126 0.032 Date palm
Monounsaturated Fat 9.799 0.036 Avocado
Polyunsaturated fat 1.816 0.019 Avocado
Tryptophan 0.025 0.012 Avocado
Threonine 0.073 0.043 Avocado
Isoleucine 0.084 0.049 Avocado
Leucine 0.143 0.084 Avocado
Lysine 0.132 0.066 Avocado
Methionine 0.038 0.022 Avocado
Phenylalanine 0.097 0.05 Avocado
Valine 0.107 0.071 Avocado
Histidine 0.049 0.032 Avocado
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.