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  6. Dried fruit vs. Dates

Dried fruit vs. Dates — In-Depth Nutrition Comparison

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How are Dried fruit and Dates different?

  • Dried fruit has more Vitamin E , Iron, Vitamin A RAE, Copper, Potassium, and Vitamin B3 than Dates .
  • Daily need coverage for Vitamin E from Dried fruit is 29% higher.
  • Dried fruit has less Sugar.

Apricots, dried, sulfured, uncooked and Dates, deglet noor are the varieties used in this article.

Infographic

Dried fruit vs Dates 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.
Dried fruit
Dried fruit
6
:
4
Dates
Dates
Contains more Calcium +41%
Contains more Iron +160.8%
Contains more Phosphorus +14.5%
Contains more Potassium +77.1%
Contains more Zinc +34.5%
Contains more Copper +66.5%
Contains more Magnesium +34.4%
Contains less Sodium -80%
Contains more Manganese +11.5%
Contains more Selenium +36.4%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +41%
Contains more Iron +160.8%
Contains more Phosphorus +14.5%
Contains more Potassium +77.1%
Contains more Zinc +34.5%
Contains more Copper +66.5%
Contains more Magnesium +34.4%
Contains less Sodium -80%
Contains more Manganese +11.5%
Contains more Selenium +36.4%

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.
Dried fruit
Dried fruit
6
:
4
Dates
Dates
Contains more Vitamin A +35940%
Contains more Vitamin E +8560%
Contains more Vitamin C +150%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +103.2%
Contains more Vitamin K +14.8%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +15.4%
Contains more Folate +90%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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%
Contains more Vitamin A +35940%
Contains more Vitamin E +8560%
Contains more Vitamin C +150%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +103.2%
Contains more Vitamin K +14.8%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +15.4%
Contains more Folate +90%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Dates
Dates
Contains more Protein +38.4%
Contains more Fats +30.8%
Contains more Water +50.5%
Contains more Other +60.6%
Contains more Carbs +19.8%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +38.4%
Contains more Fats +30.8%
Contains more Water +50.5%
Contains more Other +60.6%
Contains more Carbs +19.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
0
Dates
Dates
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +289.5%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +289.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Dates
Dates
Contains more Starch +∞%
Contains more Glucose +66.5%
Contains more Sucrose +202.2%
Contains more Fructose +56.9%
Contains more Maltose +∞%
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Glucose +66.5%
Contains more Sucrose +202.2%
Contains more Fructose +56.9%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Dates Opinion
Net carbs 55.34g 67.03g Dates
Protein 3.39g 2.45g Dried fruit
Fats 0.51g 0.39g Dried fruit
Carbs 62.64g 75.03g Dates
Calories 241kcal 282kcal Dates
Starch 0.35g Dried fruit
Fructose 12.47g 19.56g Dates
Sugar 53.44g 63.35g Dried fruit
Fiber 7.3g 8g Dates
Calcium 55mg 39mg Dried fruit
Iron 2.66mg 1.02mg Dried fruit
Magnesium 32mg 43mg Dates
Phosphorus 71mg 62mg Dried fruit
Potassium 1162mg 656mg Dried fruit
Sodium 10mg 2mg Dates
Zinc 0.39mg 0.29mg Dried fruit
Copper 0.343mg 0.206mg Dried fruit
Manganese 0.235mg 0.262mg Dates
Selenium 2.2µg 3µg Dates
Vitamin A 3604IU 10IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.05mg Dried fruit
Vitamin C 1mg 0.4mg Dried fruit
Vitamin B1 0.015mg 0.052mg Dates
Vitamin B2 0.074mg 0.066mg Dried fruit
Vitamin B3 2.589mg 1.274mg Dried fruit
Vitamin B5 0.516mg 0.589mg Dates
Vitamin B6 0.143mg 0.165mg Dates
Folate 10µg 19µg Dates
Vitamin K 3.1µg 2.7µg Dried fruit
Tryptophan 0.016mg 0.012mg Dried fruit
Threonine 0.073mg 0.043mg Dried fruit
Isoleucine 0.063mg 0.049mg Dried fruit
Leucine 0.105mg 0.084mg Dried fruit
Lysine 0.083mg 0.066mg Dried fruit
Methionine 0.015mg 0.022mg Dates
Phenylalanine 0.062mg 0.05mg Dried fruit
Valine 0.078mg 0.071mg Dried fruit
Histidine 0.047mg 0.032mg Dried fruit
Saturated Fat 0.017g 0.032g Dried fruit
Monounsaturated Fat 0.074g 0.036g Dried fruit
Polyunsaturated fat 0.074g 0.019g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Dates
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
38%
Dried fruit
12%
Dates
Minerals Daily Need Coverage Score
44%
Dried fruit
29%
Dates

Comparison summary

Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 9.91g)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.