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  6. Dates vs. Apple

Dates vs. Apple — In-Depth Nutrition Comparison

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Significant differences between Dates and Apple

  • 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.
  • Apple has 14 times less Vitamin B3 than Dates . Dates have 1.274mg of Vitamin B3, while Apple has 0.091mg.

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

Infographic

Dates vs Apple 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
9
:
1
Apple
Apple
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 +∞%
Contains less Sodium -50%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
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 +∞%
Contains less Sodium -50%

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
7
:
3
Apple
Apple
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%
Contains more Vitamin A +440%
Contains more Vitamin E +260%
Contains more Vitamin C +1050%
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%
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%
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%
Contains more Vitamin A +440%
Contains more Vitamin E +260%
Contains more Vitamin C +1050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Apple
Apple
Contains more Protein +842.3%
Contains more Fats +129.4%
Contains more Carbs +443.3%
Contains more Other +700%
Contains more Water +316.8%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +842.3%
Contains more Fats +129.4%
Contains more Carbs +443.3%
Contains more Other +700%
Contains more Water +316.8%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Apple
Apple
Contains more Sucrose +1051.7%
Contains more Glucose +717.7%
Contains more Fructose +231.5%
Contains more Maltose +∞%
Contains more Starch +∞%
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
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
Contains more Sucrose +1051.7%
Contains more Glucose +717.7%
Contains more Fructose +231.5%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Apple
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
5%
Apple
Minerals Daily Need Coverage Score
29%
Dates
4%
Apple

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.