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Agave nectar vs. Dates — In-Depth Nutrition Comparison

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How are Agave nectar and Dates different?

  • Agave nectar is higher in Vitamin C, Vitamin K, and Vitamin B2, however, Dates are richer in Fiber, Copper, Potassium, Iron, Manganese, Magnesium, and Phosphorus.
  • Daily need coverage for Fiber from Dates is 31% higher.
  • Agave nectar contains 43 times more Vitamin C than Dates . While Agave nectar contains 17mg of Vitamin C, Dates contain only 0.4mg.

Sweetener, syrup, agave and Dates, deglet noor are the varieties used in this article.

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Agave nectar 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.
Contains more Calcium +3800%
Contains more Iron +1033.3%
Contains more Magnesium +4200%
Contains more Phosphorus +6100%
Contains more Potassium +16300%
Contains less Sodium -50%
Contains more Zinc +2800%
Contains more Copper +2188.9%
Contains more Manganese +5140%
Contains more Selenium +76.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 4% 1% 1% 1% 1% 1% 3% 1% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +3800%
Contains more Iron +1033.3%
Contains more Magnesium +4200%
Contains more Phosphorus +6100%
Contains more Potassium +16300%
Contains less Sodium -50%
Contains more Zinc +2800%
Contains more Copper +2188.9%
Contains more Manganese +5140%
Contains more Selenium +76.5%

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.
:
Contains more Vitamin A +1460%
Contains more Vitamin E +1860%
Contains more Vitamin C +4150%
Contains more Vitamin B1 +134.6%
Contains more Vitamin B2 +150%
Contains more Vitamin B6 +41.8%
Contains more Folate +57.9%
Contains more Vitamin K +733.3%
Contains more Vitamin B3 +84.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 20% 0% 57% 31% 39% 13% 0% 54% 23% 0% 57%
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 +1460%
Contains more Vitamin E +1860%
Contains more Vitamin C +4150%
Contains more Vitamin B1 +134.6%
Contains more Vitamin B2 +150%
Contains more Vitamin B6 +41.8%
Contains more Folate +57.9%
Contains more Vitamin K +733.3%
Contains more Vitamin B3 +84.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +15.4%
Contains more Water +11.7%
Contains more Protein +2622.2%
Contains more Other +966.7%
Equal in Carbs - 75.03
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 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 Fats +15.4%
Contains more Water +11.7%
Contains more Protein +2622.2%
Contains more Other +966.7%
Equal in Carbs - 75.03

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +184.3%
Contains more Sucrose +∞%
Contains more Glucose +59.9%
Contains more Maltose +∞%
18% 82%
Starch: 0 g
Sucrose: 0 g
Glucose: 12.43 g
Fructose: 55.6 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Fructose +184.3%
Contains more Sucrose +∞%
Contains more Glucose +59.9%
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.
Agave nectar Dates
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Agave nectar Dates Opinion
Net carbs 76.17g 67.03g Agave nectar
Protein 0.09g 2.45g Dates
Fats 0.45g 0.39g Agave nectar
Carbs 76.37g 75.03g Agave nectar
Calories 310kcal 282kcal Agave nectar
Fructose 55.6g 19.56g Agave nectar
Sugar 68.03g 63.35g Dates
Fiber 0.2g 8g Dates
Calcium 1mg 39mg Dates
Iron 0.09mg 1.02mg Dates
Magnesium 1mg 43mg Dates
Phosphorus 1mg 62mg Dates
Potassium 4mg 656mg Dates
Sodium 4mg 2mg Dates
Zinc 0.01mg 0.29mg Dates
Copper 0.009mg 0.206mg Dates
Manganese 0.005mg 0.262mg Dates
Selenium 1.7µg 3µg Dates
Vitamin A 156IU 10IU Agave nectar
Vitamin A RAE 8µg 0µg Agave nectar
Vitamin E 0.98mg 0.05mg Agave nectar
Vitamin C 17mg 0.4mg Agave nectar
Vitamin B1 0.122mg 0.052mg Agave nectar
Vitamin B2 0.165mg 0.066mg Agave nectar
Vitamin B3 0.689mg 1.274mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.234mg 0.165mg Agave nectar
Folate 30µg 19µg Agave nectar
Vitamin K 22.5µg 2.7µg Agave nectar
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 0g 0.032g Agave nectar
Monounsaturated Fat 0g 0.036g Dates
Polyunsaturated fat 0g 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Agave nectar 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
25%
Agave nectar
12%
Dates
Minerals Daily Need Coverage Score
2%
Agave nectar
29%
Dates

Comparison summary

Which food is lower in Sugar?
Dates
Dates is lower in Sugar (difference - 4.68g)
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 lower in Saturated Fat?
Agave nectar
Agave nectar is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Agave nectar
Agave nectar is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Agave nectar
Agave nectar is relatively richer in vitamins
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)

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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.