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Dates vs. Orange — In-Depth Nutrition Comparison

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What are the differences between Dates and Orange?

  • Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Phosphorus, and Vitamin B5, yet Orange is higher in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 59% more.
  • Dates have 10 times more Manganese than Orange. While Dates have 0.262mg of Manganese, Orange has only 0.025mg.

We used Dates, deglet noor and Oranges, raw, all commercial varieties types in this article.

Infographic

Dates  vs Orange 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.
:
2
Orange
Contains more Iron +920%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +262.4%
Contains more Zinc +314.3%
Contains more Copper +357.8%
Contains more Manganese +948%
Contains more Selenium +500%
Contains less Sodium -100%
Equal in Calcium - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +920%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +262.4%
Contains more Zinc +314.3%
Contains more Copper +357.8%
Contains more Manganese +948%
Contains more Selenium +500%
Contains less Sodium -100%
Equal in Calcium - 40

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.
:
5
Orange
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +351.8%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +175%
Contains more Vitamin K +∞%
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin C +13200%
Contains more Vitamin B1 +67.3%
Contains more Folate +57.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +351.8%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +175%
Contains more Vitamin K +∞%
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin C +13200%
Contains more Vitamin B1 +67.3%
Contains more Folate +57.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Orange
Contains more Protein +160.6%
Contains more Fats +225%
Contains more Carbs +538.6%
Contains more Other +263.6%
Contains more Water +322.6%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +160.6%
Contains more Fats +225%
Contains more Carbs +538.6%
Contains more Other +263.6%
Contains more Water +322.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Orange
Contains more Monounsaturated Fat +56.5%
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +31.6%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +56.5%
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +31.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Orange
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Orange Opinion
Net carbs 67.03g 9.35g Dates
Protein 2.45g 0.94g Dates
Fats 0.39g 0.12g Dates
Carbs 75.03g 11.75g Dates
Calories 282kcal 47kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 9.35g Orange
Fiber 8g 2.4g Dates
Calcium 39mg 40mg Orange
Iron 1.02mg 0.1mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 14mg Dates
Potassium 656mg 181mg Dates
Sodium 2mg 0mg Orange
Zinc 0.29mg 0.07mg Dates
Copper 0.206mg 0.045mg Dates
Manganese 0.262mg 0.025mg Dates
Selenium 3µg 0.5µg Dates
Vitamin A 10IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.05mg 0.18mg Orange
Vitamin C 0.4mg 53.2mg Orange
Vitamin B1 0.052mg 0.087mg Orange
Vitamin B2 0.066mg 0.04mg Dates
Vitamin B3 1.274mg 0.282mg Dates
Vitamin B5 0.589mg 0.25mg Dates
Vitamin B6 0.165mg 0.06mg Dates
Folate 19µg 30µg Orange
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg 0.009mg Dates
Threonine 0.043mg 0.015mg Dates
Isoleucine 0.049mg 0.025mg Dates
Leucine 0.084mg 0.023mg Dates
Lysine 0.066mg 0.047mg Dates
Methionine 0.022mg 0.02mg Dates
Phenylalanine 0.05mg 0.031mg Dates
Valine 0.071mg 0.04mg Dates
Histidine 0.032mg 0.018mg Dates
Saturated Fat 0.032g 0.015g Orange
Monounsaturated Fat 0.036g 0.023g Dates
Polyunsaturated fat 0.019g 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Orange
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
24%
Orange
Minerals Daily Need Coverage Score
29%
Dates
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 54g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Dates
Dates 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.