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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.

Infographic

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%

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

Which food is preferable for your diet?

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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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
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 food.
Protein
15%
Dates
8%
Apricot
Carbohydrates
75%
Dates
11%
Apricot
Fats
2%
Dates
2%
Apricot

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. 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.