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Avocado vs. Dates — In-Depth Nutrition Comparison

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The main differences between avocadoes and dates

  • Avocadoes are richer in vitamin B5, folate, vitamin K, vitamin E, vitamin C, and vitamin B6, yet dates are richer in iron, manganese, and fiber.
  • Daily need coverage for vitamin B5 for avocadoes is 16% higher.
  • Avocadoes contain 66 times more saturated fat than dates. Avocadoes contain 2.126g of saturated fat, while dates contain 0.032g.

Food types used in this article are Avocados, raw, all commercial varieties and Dates, deglet noor.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Dates
Dates
8
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 ZincZinc +120.7%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +35.3%
Contains more IronIron +85.5%
Contains more PhosphorusPhosphorus +19.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +84.5%
Contains more SeleniumSelenium +650%
~equal in Copper ~0.206mg

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.
Avocado
Avocado
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Dates
Dates
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4040%
Contains more Vitamin B1Vitamin B1 +28.8%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B5Vitamin B5 +135.8%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +677.8%
Contains more FolateFolate +326.3%
Contains more CholineCholine +125.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Dates DV% diff.
Fructose 0.12g 19.56g 24%
Monounsaturated fat 9.799g 0.036g 24%
Fats 14.66g 0.39g 22%
Carbs 8.53g 75.03g 22%
Folate 81µg 19µg 16%
Vitamin B5 1.389mg 0.589mg 16%
Vitamin K 21µg 2.7µg 15%
Vitamin E 2.07mg 0.05mg 13%
Polyunsaturated fat 1.816g 0.019g 12%
Vitamin C 10mg 0.4mg 11%
Saturated fat 2.126g 0.032g 10%
Vitamin B6 0.257mg 0.165mg 7%
Calories 160kcal 282kcal 6%
Iron 0.55mg 1.02mg 6%
Selenium 0.4µg 3µg 5%
Manganese 0.142mg 0.262mg 5%
Vitamin B2 0.13mg 0.066mg 5%
Potassium 485mg 656mg 5%
Fiber 6.7g 8g 5%
Calcium 12mg 39mg 3%
Magnesium 29mg 43mg 3%
Vitamin B3 1.738mg 1.274mg 3%
Zinc 0.64mg 0.29mg 3%
Copper 0.19mg 0.206mg 2%
Choline 14.2mg 6.3mg 1%
Vitamin A 7µg 0µg 1%
Protein 2g 2.45g 1%
Vitamin B1 0.067mg 0.052mg 1%
Phosphorus 52mg 62mg 1%
Net carbs 1.83g 67.03g N/A
Sugar 0.66g 63.35g N/A
Starch 0.11g 0%
Sodium 7mg 2mg 0%
Tryptophan 0.025mg 0.012mg 0%
Threonine 0.073mg 0.043mg 0%
Isoleucine 0.084mg 0.049mg 0%
Leucine 0.143mg 0.084mg 0%
Lysine 0.132mg 0.066mg 0%
Methionine 0.038mg 0.022mg 0%
Phenylalanine 0.097mg 0.05mg 0%
Valine 0.107mg 0.071mg 0%
Histidine 0.049mg 0.032mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Dates
Dates
3
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 FatsFats +3659%
Contains more WaterWater +256.7%
Contains more ProteinProtein +22.5%
Contains more CarbsCarbs +779.6%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +27119.4%
Contains more Poly. FatPolyunsaturated fat +9457.9%
Contains less Sat. FatSaturated fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 +39633.3%
Contains more GlucoseGlucose +5270.3%
Contains more FructoseFructose +16200%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.