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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
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" 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%

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.
Dates Apple
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Dates Apple Opinion
Calories 282kcal 52kcal Dates
Protein 2.45g 0.26g Dates
Fats 0.39g 0.17g Dates
Vitamin C 0.4mg 4.6mg Apple
Net carbs 67.03g 11.41g Dates
Carbs 75.03g 13.81g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.02mg 0.12mg Dates
Calcium 39mg 6mg Dates
Potassium 656mg 107mg Dates
Magnesium 43mg 5mg Dates
Sugar 63.35g 10.39g Apple
Fiber 8g 2.4g Dates
Copper 0.206mg 0.027mg Dates
Zinc 0.29mg 0.04mg Dates
Starch g 0.05g Apple
Phosphorus 62mg 11mg Dates
Sodium 2mg 1mg Apple
Vitamin A 10IU 54IU Apple
Vitamin E 0.05mg 0.18mg Apple
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.017mg Dates
Vitamin B2 0.066mg 0.026mg Dates
Vitamin B3 1.274mg 0.091mg Dates
Vitamin B5 0.589mg 0.061mg Dates
Vitamin B6 0.165mg 0.041mg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 2.2µg Dates
Folate 19µg 3µg Dates
Trans Fat 0g 0g
Saturated Fat 0.032g 0.028g Apple
Monounsaturated Fat 0.036g 0.007g Dates
Polyunsaturated fat 0.019g 0.051g Apple
Tryptophan 0.012mg 0.001mg Dates
Threonine 0.043mg 0.006mg Dates
Isoleucine 0.049mg 0.006mg Dates
Leucine 0.084mg 0.013mg Dates
Lysine 0.066mg 0.012mg Dates
Methionine 0.022mg 0.001mg Dates
Phenylalanine 0.05mg 0.006mg Dates
Valine 0.071mg 0.012mg Dates
Histidine 0.032mg 0.005mg Dates
Fructose 19.56g 5.9g Dates

Which food is preferable for your diet?

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

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 is lower in Sugar?
Apple
Apple is lower in Sugar (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)

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. 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.