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Apricot vs Dates - In-Depth Nutrition Comparison

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How are Apricot and Dates different?

  • Apricot is richer in Vitamin A RAE, and Vitamin C, while Dates are higher in Fiber, Copper, Potassium, Vitamin B6, Manganese, Iron, Magnesium, and Vitamin B5.
  • Dates covers your daily need of Fiber 24% more than Apricot.
  • Apricot contains 10000000 times more Vitamin A RAE than Dates . Apricot contains 96µg of Vitamin A RAE, while Dates contain 0µg.

Apricots, raw and Dates, deglet noor types were used in this article.

Infographic

Apricot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50%
Contains more Calcium +200%
Contains more Iron +161.5%
Contains more Magnesium +330%
Contains more Phosphorus +169.6%
Contains more Potassium +153.3%
Contains more Zinc +45%
Contains more Copper +164.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 8% 10% 23% 1% 6% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -50%
Contains more Calcium +200%
Contains more Iron +161.5%
Contains more Magnesium +330%
Contains more Phosphorus +169.6%
Contains more Potassium +153.3%
Contains more Zinc +45%
Contains more Copper +164.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +12690%
Contains more Vitamin E +1680%
Contains more Vitamin C +2400%
Contains more Vitamin K +22.2%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B5 +145.4%
Contains more Vitamin B6 +205.6%
Contains more Folate +111.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
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 +12690%
Contains more Vitamin E +1680%
Contains more Vitamin C +2400%
Contains more Vitamin K +22.2%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +112.3%
Contains more Vitamin B5 +145.4%
Contains more Vitamin B6 +205.6%
Contains more Folate +111.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apricot Dates
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Apricot Dates Opinion
Net carbs 9.12g 67.03g Dates
Protein 1.4g 2.45g Dates
Fats 0.39g 0.39g
Carbs 11.12g 75.03g Dates
Calories 48kcal 282kcal Dates
Starch g g
Fructose 0.94g 19.56g Dates
Sugar 9.24g 63.35g Apricot
Fiber 2g 8g Dates
Calcium 13mg 39mg Dates
Iron 0.39mg 1.02mg Dates
Magnesium 10mg 43mg Dates
Phosphorus 23mg 62mg Dates
Potassium 259mg 656mg Dates
Sodium 1mg 2mg Apricot
Zinc 0.2mg 0.29mg Dates
Copper 0.078mg 0.206mg Dates
Vitamin A 1279IU 10IU Apricot
Vitamin E 0.89mg 0.05mg Apricot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 0.4mg Apricot
Vitamin B1 0.03mg 0.052mg Dates
Vitamin B2 0.04mg 0.066mg Dates
Vitamin B3 0.6mg 1.274mg Dates
Vitamin B5 0.24mg 0.589mg Dates
Vitamin B6 0.054mg 0.165mg Dates
Folate 9µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 2.7µg Apricot
Tryptophan 0.015mg 0.012mg Apricot
Threonine 0.047mg 0.043mg Apricot
Isoleucine 0.041mg 0.049mg Dates
Leucine 0.077mg 0.084mg Dates
Lysine 0.097mg 0.066mg Apricot
Methionine 0.006mg 0.022mg Dates
Phenylalanine 0.052mg 0.05mg Apricot
Valine 0.047mg 0.071mg Dates
Histidine 0.027mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.032g Apricot
Monounsaturated Fat 0.17g 0.036g Apricot
Polyunsaturated fat 0.077g 0.019g Apricot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot Dates
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Apricot
12
Dates
Mineral Summary Score
11
Apricot
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Apricot
15%
Dates
Carbohydrates
11%
Apricot
75%
Dates
Fats
2%
Apricot
2%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Apricot
Apricot is lower in Sugar (difference - 54.11g)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 8)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $1.5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.