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Quince vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between Quince and Dates

  • Quince has more Vitamin C, however, Dates are higher in Fiber, Potassium, Vitamin B5, Vitamin B6, Copper, Magnesium, Vitamin B3, and Phosphorus.
  • Dates covers your daily need of Fiber 24% more than Quince.
  • Quince has 38 times more Vitamin C than Dates . While Quince has 15mg of Vitamin C, Dates have only 0.4mg.

These are the specific foods used in this comparison Quinces, raw and Dates, deglet noor.

Infographic

Quince vs Dates  infographic
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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.
Quince
0
:
10
Dates
Contains more Calcium +254.5%
Contains more Iron +45.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +264.7%
Contains more Potassium +233%
Contains less Sodium -50%
Contains more Zinc +625%
Contains more Copper +58.5%
Contains more Selenium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 27% 6% 8% 18% 1% 2% 44% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +254.5%
Contains more Iron +45.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +264.7%
Contains more Potassium +233%
Contains less Sodium -50%
Contains more Zinc +625%
Contains more Copper +58.5%
Contains more Selenium +400%

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.
Quince
2
:
Contains more Vitamin A +300%
Contains more Vitamin C +3650%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +537%
Contains more Vitamin B5 +627.2%
Contains more Vitamin B6 +312.5%
Contains more Folate +533.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 50% 5% 7% 4% 5% 10% 3% 0% 0%
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 +300%
Contains more Vitamin C +3650%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +537%
Contains more Vitamin B5 +627.2%
Contains more Vitamin B6 +312.5%
Contains more Folate +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quince
1
:
Contains more Water +308.2%
Contains more Protein +512.5%
Contains more Fats +290%
Contains more Carbs +390.4%
Contains more Other +300%
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 g
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 Water +308.2%
Contains more Protein +512.5%
Contains more Fats +290%
Contains more Carbs +390.4%
Contains more Other +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quince
2
:
Contains less Saturated Fat -68.8%
Contains more Polyunsaturated fat +163.2%
Equal in Monounsaturated Fat - 0.036
10% 38% 52%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.05 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -68.8%
Contains more Polyunsaturated fat +163.2%
Equal in Monounsaturated Fat - 0.036

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quince Dates Opinion
Net carbs 13.4g 67.03g Dates
Protein 0.4g 2.45g Dates
Fats 0.1g 0.39g Dates
Carbs 15.3g 75.03g Dates
Calories 57kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Quince
Fiber 1.9g 8g Dates
Calcium 11mg 39mg Dates
Iron 0.7mg 1.02mg Dates
Magnesium 8mg 43mg Dates
Phosphorus 17mg 62mg Dates
Potassium 197mg 656mg Dates
Sodium 4mg 2mg Dates
Zinc 0.04mg 0.29mg Dates
Copper 0.13mg 0.206mg Dates
Manganese 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 40IU 10IU Quince
Vitamin A RAE 2µg 0µg Quince
Vitamin E 0.05mg Dates
Vitamin C 15mg 0.4mg Quince
Vitamin B1 0.02mg 0.052mg Dates
Vitamin B2 0.03mg 0.066mg Dates
Vitamin B3 0.2mg 1.274mg Dates
Vitamin B5 0.081mg 0.589mg Dates
Vitamin B6 0.04mg 0.165mg Dates
Folate 3µg 19µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.01g 0.032g Quince
Monounsaturated Fat 0.036g 0.036g
Polyunsaturated fat 0.05g 0.019g Quince

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quince 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
7%
Quince
12%
Dates
Minerals Daily Need Coverage Score
11%
Quince
29%
Dates

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 7)
Which food is cheaper?
Quince
Quince is cheaper (difference - $1.3)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.