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Almond vs. Dates — In-Depth Nutrition Comparison

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How are Almond and Dates different?

  • Almond is higher than Dates in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Zinc, and Calcium.
  • Almond covers your daily need of Vitamin E 171% more than Dates .
  • Almond contains 119 times more Saturated Fat than Dates . Almond contains 3.802g of Saturated Fat, while Dates contain 0.032g.

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

Infographic

Almond 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.
Almond
10
:
Contains more Calcium +589.7%
Contains more Iron +263.7%
Contains more Magnesium +527.9%
Contains more Phosphorus +675.8%
Contains more Potassium +11.7%
Contains less Sodium -50%
Contains more Zinc +975.9%
Contains more Copper +400.5%
Contains more Manganese +731.7%
Contains more Selenium +36.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +589.7%
Contains more Iron +263.7%
Contains more Magnesium +527.9%
Contains more Phosphorus +675.8%
Contains more Potassium +11.7%
Contains less Sodium -50%
Contains more Zinc +975.9%
Contains more Copper +400.5%
Contains more Manganese +731.7%
Contains more Selenium +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.
Almond
5
:
Contains more Vitamin E +51160%
Contains more Vitamin B1 +294.2%
Contains more Vitamin B2 +1624.2%
Contains more Vitamin B3 +184%
Contains more Folate +131.6%
Contains more Vitamin A +400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +20.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 E +51160%
Contains more Vitamin B1 +294.2%
Contains more Vitamin B2 +1624.2%
Contains more Vitamin B3 +184%
Contains more Folate +131.6%
Contains more Vitamin A +400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +20.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
3
:
Contains more Protein +763.3%
Contains more Fats +12702.6%
Contains more Other +85%
Contains more Carbs +248.2%
Contains more Water +365.5%
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
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 +763.3%
Contains more Fats +12702.6%
Contains more Other +85%
Contains more Carbs +248.2%
Contains more Water +365.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
Contains more Monounsaturated Fat +87541.7%
Contains more Polyunsaturated fat +64789.5%
Contains less Saturated Fat -99.2%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +87541.7%
Contains more Polyunsaturated fat +64789.5%
Contains less Saturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
2
:
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +503.5%
Contains more Glucose +11588.2%
Contains more Fructose +17681.8%
Contains more Maltose +200%
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
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 Galactose +∞%
Contains more Sucrose +503.5%
Contains more Glucose +11588.2%
Contains more Fructose +17681.8%
Contains more Maltose +200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Dates
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Almond Dates Opinion
Net carbs 9.05g 67.03g Dates
Protein 21.15g 2.45g Almond
Fats 49.93g 0.39g Almond
Carbs 21.55g 75.03g Dates
Calories 579kcal 282kcal Almond
Starch 0.72g Almond
Fructose 0.11g 19.56g Dates
Sugar 4.35g 63.35g Almond
Fiber 12.5g 8g Almond
Calcium 269mg 39mg Almond
Iron 3.71mg 1.02mg Almond
Magnesium 270mg 43mg Almond
Phosphorus 481mg 62mg Almond
Potassium 733mg 656mg Almond
Sodium 1mg 2mg Almond
Zinc 3.12mg 0.29mg Almond
Copper 1.031mg 0.206mg Almond
Manganese 2.179mg 0.262mg Almond
Selenium 4.1µg 3µg Almond
Vitamin A 2IU 10IU Dates
Vitamin E 25.63mg 0.05mg Almond
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.205mg 0.052mg Almond
Vitamin B2 1.138mg 0.066mg Almond
Vitamin B3 3.618mg 1.274mg Almond
Vitamin B5 0.471mg 0.589mg Dates
Vitamin B6 0.137mg 0.165mg Dates
Folate 44µg 19µg Almond
Vitamin K 0µg 2.7µg Dates
Tryptophan 0.211mg 0.012mg Almond
Threonine 0.601mg 0.043mg Almond
Isoleucine 0.751mg 0.049mg Almond
Leucine 1.473mg 0.084mg Almond
Lysine 0.568mg 0.066mg Almond
Methionine 0.157mg 0.022mg Almond
Phenylalanine 1.132mg 0.05mg Almond
Valine 0.855mg 0.071mg Almond
Histidine 0.539mg 0.032mg Almond
Trans Fat 0.015g 0g Dates
Saturated Fat 3.802g 0.032g Dates
Monounsaturated Fat 31.551g 0.036g Almond
Polyunsaturated fat 12.329g 0.019g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
12%
Dates
Minerals Daily Need Coverage Score
142%
Almond
29%
Dates

Comparison summary

Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 3.77g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Almond
Almond 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. Almond - 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.