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  6. Dates vs. Almond

Dates vs. Almond — In-Depth Nutrition Comparison

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How are Dates and Almond different?

  • Almond is higher than Dates in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Zinc, and Calcium.
  • Almond covers your daily need of Vitamin E 171% more than Dates .
  • Dates are lower in Saturated Fat.

Dates, deglet noor and Nuts, almonds types were used in this article.

Infographic

Dates vs Almond 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.
Dates
Dates
0
:
10
Almond
Almond
Contains more Calcium +589.7%
Contains more Iron +263.7%
Contains more Magnesium +527.9%
Contains more Phosphorus +675.8%
Contains more Potassium +11.7%
Contains less Sodium -50%
Contains more Zinc +975.9%
Contains more Copper +400.5%
Contains more Manganese +731.7%
Contains more Selenium +36.7%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +589.7%
Contains more Iron +263.7%
Contains more Magnesium +527.9%
Contains more Phosphorus +675.8%
Contains more Potassium +11.7%
Contains less Sodium -50%
Contains more Zinc +975.9%
Contains more Copper +400.5%
Contains more Manganese +731.7%
Contains more Selenium +36.7%

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.
Dates
Dates
5
:
5
Almond
Almond
Contains more Vitamin A +400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +20.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +51160%
Contains more Vitamin B1 +294.2%
Contains more Vitamin B2 +1624.2%
Contains more Vitamin B3 +184%
Contains more Folate +131.6%
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +20.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +51160%
Contains more Vitamin B1 +294.2%
Contains more Vitamin B2 +1624.2%
Contains more Vitamin B3 +184%
Contains more Folate +131.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Almond
Almond
Contains more Carbs +248.2%
Contains more Water +365.5%
Contains more Protein +763.3%
Contains more Fats +12702.6%
Contains more Other +85%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +248.2%
Contains more Water +365.5%
Contains more Protein +763.3%
Contains more Fats +12702.6%
Contains more Other +85%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Almond
Almond
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +87541.7%
Contains more Polyunsaturated fat +64789.5%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +87541.7%
Contains more Polyunsaturated fat +64789.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
2
Almond
Almond
Contains more Sucrose +503.5%
Contains more Glucose +11588.2%
Contains more Fructose +17681.8%
Contains more Maltose +200%
Contains more Starch +∞%
Contains more Galactose +∞%
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
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Sucrose +503.5%
Contains more Glucose +11588.2%
Contains more Fructose +17681.8%
Contains more Maltose +200%
Contains more Starch +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Almond Opinion
Net carbs 67.03g 9.05g Dates
Protein 2.45g 21.15g Almond
Fats 0.39g 49.93g Almond
Carbs 75.03g 21.55g Dates
Calories 282kcal 579kcal Almond
Starch 0.72g Almond
Fructose 19.56g 0.11g Dates
Sugar 63.35g 4.35g Almond
Fiber 8g 12.5g Almond
Calcium 39mg 269mg Almond
Iron 1.02mg 3.71mg Almond
Magnesium 43mg 270mg Almond
Phosphorus 62mg 481mg Almond
Potassium 656mg 733mg Almond
Sodium 2mg 1mg Almond
Zinc 0.29mg 3.12mg Almond
Copper 0.206mg 1.031mg Almond
Manganese 0.262mg 2.179mg Almond
Selenium 3µg 4.1µg Almond
Vitamin A 10IU 2IU Dates
Vitamin E 0.05mg 25.63mg Almond
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.205mg Almond
Vitamin B2 0.066mg 1.138mg Almond
Vitamin B3 1.274mg 3.618mg Almond
Vitamin B5 0.589mg 0.471mg Dates
Vitamin B6 0.165mg 0.137mg Dates
Folate 19µg 44µg Almond
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg 0.211mg Almond
Threonine 0.043mg 0.601mg Almond
Isoleucine 0.049mg 0.751mg Almond
Leucine 0.084mg 1.473mg Almond
Lysine 0.066mg 0.568mg Almond
Methionine 0.022mg 0.157mg Almond
Phenylalanine 0.05mg 1.132mg Almond
Valine 0.071mg 0.855mg Almond
Histidine 0.032mg 0.539mg Almond
Trans Fat 0g 0.015g Dates
Saturated Fat 0.032g 3.802g Dates
Monounsaturated Fat 0.036g 31.551g Almond
Polyunsaturated fat 0.019g 12.329g Almond
Omega-6 - Eicosadienoic acid 0g 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Almond
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
12%
Dates
82%
Almond
Minerals Daily Need Coverage Score
29%
Dates
142%
Almond

Comparison summary

Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 3.77g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.