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Dates vs Apple - In-Depth Nutrition Comparison

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Significant differences between Dates and Apple

  • The amount of Fiber, Copper, Potassium, Iron, Vitamin B5, Manganese, Vitamin B6, Magnesium, Vitamin B3 and Phosphorus in Dates are higher than in Apple.
  • Dates covers your daily Fiber needs 22% more than Apple.
  • Apple has 14 times less Vitamin B3 than Dates . Dates have 1.274mg of Vitamin B3, while Apple has 0.091mg.

Specific food types used in this comparison are Dates, deglet noor and Apples, raw, with skin.

Infographic

Dates  vs Apple 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
:
1
Apple
Contains more Iron +750%
Contains more Calcium +550%
Contains more Potassium +513.1%
Contains more Magnesium +760%
Contains more Copper +663%
Contains more Zinc +625%
Contains more Phosphorus +463.6%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +750%
Contains more Calcium +550%
Contains more Potassium +513.1%
Contains more Magnesium +760%
Contains more Copper +663%
Contains more Zinc +625%
Contains more Phosphorus +463.6%
Contains less Sodium -50%

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
:
3
Apple
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +1300%
Contains more Vitamin B5 +865.6%
Contains more Vitamin B6 +302.4%
Contains more Vitamin K +22.7%
Contains more Folate +533.3%
Contains more Vitamin C +1050%
Contains more Vitamin A +440%
Contains more Vitamin E +260%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +1300%
Contains more Vitamin B5 +865.6%
Contains more Vitamin B6 +302.4%
Contains more Vitamin K +22.7%
Contains more Folate +533.3%
Contains more Vitamin C +1050%
Contains more Vitamin A +440%
Contains more Vitamin E +260%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Dates
5
Apple
Mineral Summary Score
30
Dates
4
Apple

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 the food
Protein
15%
Dates
2%
Apple
Carbohydrates
75%
Dates
14%
Apple
Fats
2%
Dates
1%
Apple

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Sugars?
Apple
Apple contains less Sugars (difference - 52.96g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 6)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Apple Opinion
Calories 282 52 Dates
Protein 2.45 0.26 Dates
Fats 0.39 0.17 Dates
Vitamin C 0.4 4.6 Apple
Carbs 75.03 13.81 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.12 Dates
Calcium 39 6 Dates
Potassium 656 107 Dates
Magnesium 43 5 Dates
Sugars 63.35 10.39 Apple
Fiber 8 2.4 Dates
Copper 0.206 0.027 Dates
Zinc 0.29 0.04 Dates
Starch 0.05 Apple
Phosphorus 62 11 Dates
Sodium 2 1 Apple
Vitamin A 10 54 Apple
Vitamin E 0.05 0.18 Apple
Vitamin D 0 0
Vitamin B1 0.052 0.017 Dates
Vitamin B2 0.066 0.026 Dates
Vitamin B3 1.274 0.091 Dates
Vitamin B5 0.589 0.061 Dates
Vitamin B6 0.165 0.041 Dates
Vitamin B12 0 0
Vitamin K 2.7 2.2 Dates
Folate 19 3 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.028 Apple
Monounsaturated Fat 0.036 0.007 Dates
Polyunsaturated fat 0.019 0.051 Apple
Tryptophan 0.012 0.001 Dates
Threonine 0.043 0.006 Dates
Isoleucine 0.049 0.006 Dates
Leucine 0.084 0.013 Dates
Lysine 0.066 0.012 Dates
Methionine 0.022 0.001 Dates
Phenylalanine 0.05 0.006 Dates
Valine 0.071 0.012 Dates
Histidine 0.032 0.005 Dates
Fructose 19.56 5.9 Dates

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 of the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.