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Dates vs Apricot - In-Depth Nutrition Comparison

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How are Dates and Apricot different?

  • Dates are richer in Fiber, Copper, Potassium, Vitamin B6, Manganese, Iron, Magnesium and Vitamin B5, while Apricot is higher in Vitamin A and Vitamin C.
  • Dates covers your daily need of Fiber 24% more than Apricot.
  • Dates contain 4 times more Magnesium than Apricot. Dates contain 43mg of Magnesium, while Apricot contains 10mg.

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

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Dates  vs Apricot 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 more Iron +161.5%
Contains more Calcium +200%
Contains more Potassium +153.3%
Contains more Magnesium +330%
Contains more Copper +164.1%
Contains more Zinc +45%
Contains more Phosphorus +169.6%
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 15% 4% 23% 8% 27% 6% 10% 1%
Contains more Iron +161.5%
Contains more Calcium +200%
Contains more Potassium +153.3%
Contains more Magnesium +330%
Contains more Copper +164.1%
Contains more Zinc +45%
Contains more Phosphorus +169.6%
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
:
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%
Contains more Vitamin C +2400%
Contains more Vitamin A +12690%
Contains more Vitamin E +1680%
Contains more Vitamin K +22.2%
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 34% 77% 18% 0% 8% 10% 12% 15% 13% 0% 9% 7%
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%
Contains more Vitamin C +2400%
Contains more Vitamin A +12690%
Contains more Vitamin E +1680%
Contains more Vitamin K +22.2%

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
16
Apricot
Mineral Summary Score
30
Dates
11
Apricot

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
8%
Apricot
Carbohydrates
75%
Dates
11%
Apricot
Fats
2%
Dates
2%
Apricot

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 Apricot
Rich in minerals 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
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Apricot
Low Calories diet ok
Low Fats diet Equal
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 contains less Sugars?
Apricot
Apricot contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately 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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.