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  6. Dates vs. Fruit preserves

Dates vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between Dates and Fruit preserves

  • Dates are richer in Fiber, Potassium, Copper, Vitamin B5, Vitamin B6, Manganese, Magnesium, Vitamin B3, and Iron, yet Fruit preserves are richer in Vitamin C.
  • Daily need coverage for Fiber from Dates is 28% higher.
  • Dates contain 35 times more Vitamin B3 than Fruit preserves. Dates contain 1.274mg of Vitamin B3, while Fruit preserves contain 0.036mg.

Food types used in this article are Dates, deglet noor and Jams and preserves.

Infographic

Dates vs Fruit preserves 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
10
:
0
Fruit preserves
Fruit preserves
Contains more Calcium +95%
Contains more Iron +108.2%
Contains more Magnesium +975%
Contains more Phosphorus +226.3%
Contains more Potassium +751.9%
Contains less Sodium -93.8%
Contains more Zinc +383.3%
Contains more Copper +106%
Contains more Manganese +555%
Contains more Selenium +50%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Contains more Calcium +95%
Contains more Iron +108.2%
Contains more Magnesium +975%
Contains more Phosphorus +226.3%
Contains more Potassium +751.9%
Contains less Sodium -93.8%
Contains more Zinc +383.3%
Contains more Copper +106%
Contains more Manganese +555%
Contains more Selenium +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
Fruit preserves
Fruit preserves
Contains more Vitamin A +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +3438.9%
Contains more Vitamin B5 +2845%
Contains more Vitamin B6 +725%
Contains more Folate +72.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +140%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +15.2%
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%
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +3438.9%
Contains more Vitamin B5 +2845%
Contains more Vitamin B6 +725%
Contains more Folate +72.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +140%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +15.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Fruit preserves
Fruit preserves
Contains more Protein +562.2%
Contains more Fats +457.1%
Contains more Other +595.7%
Contains more Water +48.4%
Equal in Carbs - 68.86
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more Protein +562.2%
Contains more Fats +457.1%
Contains more Other +595.7%
Contains more Water +48.4%
Equal in Carbs - 68.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Fruit preserves
Fruit preserves
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -68.8%
Equal in Monounsaturated Fat - 0.038
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -68.8%
Equal in Monounsaturated Fat - 0.038

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Fruit preserves Opinion
Net carbs 67.03g 67.76g Fruit preserves
Protein 2.45g 0.37g Dates
Fats 0.39g 0.07g Dates
Carbs 75.03g 68.86g Dates
Calories 282kcal 278kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 48.5g Fruit preserves
Fiber 8g 1.1g Dates
Calcium 39mg 20mg Dates
Iron 1.02mg 0.49mg Dates
Magnesium 43mg 4mg Dates
Phosphorus 62mg 19mg Dates
Potassium 656mg 77mg Dates
Sodium 2mg 32mg Dates
Zinc 0.29mg 0.06mg Dates
Copper 0.206mg 0.1mg Dates
Manganese 0.262mg 0.04mg Dates
Selenium 3µg 2µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.12mg Fruit preserves
Vitamin C 0.4mg 8.8mg Fruit preserves
Vitamin B1 0.052mg 0.016mg Dates
Vitamin B2 0.066mg 0.076mg Fruit preserves
Vitamin B3 1.274mg 0.036mg Dates
Vitamin B5 0.589mg 0.02mg Dates
Vitamin B6 0.165mg 0.02mg Dates
Folate 19µg 11µg Dates
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg 0.008mg Dates
Threonine 0.043mg 0.023mg Dates
Isoleucine 0.049mg 0.017mg Dates
Leucine 0.084mg 0.037mg Dates
Lysine 0.066mg 0.03mg Dates
Methionine 0.022mg 0.001mg Dates
Phenylalanine 0.05mg 0.021mg Dates
Valine 0.071mg 0.021mg Dates
Histidine 0.032mg 0.014mg Dates
Saturated Fat 0.032g 0.01g Fruit preserves
Monounsaturated Fat 0.036g 0.038g Fruit preserves
Polyunsaturated fat 0.019g 0g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
29%
Dates
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Fruit preserves
Fruit preserves is lower in Sugar (difference - 14.85g)
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 9)
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 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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.