Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almonds
  5. Compare
  6. Almonds vs. Dates

Almonds vs. Dates — In-Depth Nutrition Comparison

Compare

How are almonds and dates different?

  • Almonds are higher than dates in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, zinc, and calcium.
  • Almonds cover your daily need for vitamin E, 171% more than dates.
  • Almonds contain 119 times more saturated fat than dates. Almonds contain 3.802g of saturated fat, while dates contain 0.032g.
  • Dates have a higher glycemic index (42) than almonds (0).

Nuts, almonds and Dates, deglet noor types were used in this article.

Infographic

Almonds 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.
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Dates
Dates
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +527.9%
Contains more CalciumCalcium +589.7%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +263.7%
Contains more CopperCopper +400.5%
Contains more ZincZinc +975.9%
Contains more PhosphorusPhosphorus +675.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +731.7%
Contains more SeleniumSelenium +36.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Dates
Dates
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin EVitamin E +51160%
Contains more Vitamin B1Vitamin B1 +294.2%
Contains more Vitamin B2Vitamin B2 +1624.2%
Contains more Vitamin B3Vitamin B3 +184%
Contains more FolateFolate +131.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +25.1%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Dates DV% diff.
Vitamin E 25.63mg 0.05mg 171%
Copper 1.031mg 0.206mg 92%
Manganese 2.179mg 0.262mg 83%
Vitamin B2 1.138mg 0.066mg 82%
Polyunsaturated fat 12.329g 0.019g 82%
Monounsaturated fat 31.551g 0.036g 79%
Fats 49.93g 0.39g 76%
Phosphorus 481mg 62mg 60%
Magnesium 270mg 43mg 54%
Protein 21.15g 2.45g 37%
Iron 3.71mg 1.02mg 34%
Zinc 3.12mg 0.29mg 26%
Fructose 0.11g 19.56g 24%
Calcium 269mg 39mg 23%
Carbs 21.55g 75.03g 18%
Fiber 12.5g 8g 18%
Saturated fat 3.802g 0.032g 17%
Calories 579kcal 282kcal 15%
Vitamin B3 3.618mg 1.274mg 15%
Vitamin B1 0.205mg 0.052mg 13%
Choline 52.1mg 6.3mg 8%
Folate 44µg 19µg 6%
Potassium 733mg 656mg 2%
Selenium 4.1µg 3µg 2%
Vitamin B5 0.471mg 0.589mg 2%
Vitamin B6 0.137mg 0.165mg 2%
Vitamin K 0µg 2.7µg 2%
Protein per 100 calories 3.7g 0.87g N/A
Calories per 10 g protein 274kcal 1151kcal N/A
Weight per 100 calories 17g 35g N/A
Unsaturated / Saturated Fat ratio 12 1.7 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 9.05g 67.03g N/A
Sugar 4.35g 63.35g N/A
Starch 0.72g 0%
Sodium 1mg 2mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.012mg 0%
Threonine 0.601mg 0.043mg 0%
Isoleucine 0.751mg 0.049mg 0%
Leucine 1.473mg 0.084mg 0%
Lysine 0.568mg 0.066mg 0%
Methionine 0.157mg 0.022mg 0%
Phenylalanine 1.132mg 0.05mg 0%
Valine 0.855mg 0.071mg 0%
Histidine 0.539mg 0.032mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Dates
Dates
2
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 ProteinProtein +763.3%
Contains more FatsFats +12702.6%
Contains more OtherOther +85%
Contains more CarbsCarbs +248.2%
Contains more WaterWater +365.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +87541.7%
Contains more Poly. FatPolyunsaturated fat +64789.5%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Dates
Dates
4
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 StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +503.5%
Contains more GlucoseGlucose +11588.2%
Contains more FructoseFructose +17681.8%
Contains more MaltoseMaltose +200%
~equal in Lactose ~0g

People also compare

Almonds
Almonds vs Brazil nut
Brazil nut
Almonds
Almonds vs Pistachio
Pistachio
Almonds
Almonds vs Hazelnut
Hazelnut
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.