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Dates vs Avocado - In-Depth Nutrition Comparison

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The main differences between Dates and Avocado

  • Dates are richer in Iron, Manganese, and Fiber, yet Avocado is richer in Vitamin B5, Folate, Vitamin K, Vitamin E , Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin B5 from Avocado is 16% higher.
  • Dates contain 2 times more Iron than Avocado. Dates contain 1.02mg of Iron, while Avocado contains 0.55mg.
  • Dates contain less Saturated Fat.

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

Infographic

Dates  vs Avocado 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 +85.5%
Contains more Calcium +225%
Contains more Potassium +35.3%
Contains more Magnesium +48.3%
Contains more Phosphorus +19.2%
Contains less Sodium -71.4%
Contains more Zinc +120.7%
Equal in Copper - 0.19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Iron +85.5%
Contains more Calcium +225%
Contains more Potassium +35.3%
Contains more Magnesium +48.3%
Contains more Phosphorus +19.2%
Contains less Sodium -71.4%
Contains more Zinc +120.7%
Equal in Copper - 0.19

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
:
10
Avocado
Contains more Vitamin C +2400%
Contains more Vitamin A +1360%
Contains more Vitamin E +4040%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +55.8%
Contains more Vitamin K +677.8%
Contains more Folate +326.3%
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% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Contains more Vitamin C +2400%
Contains more Vitamin A +1360%
Contains more Vitamin E +4040%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +97%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +55.8%
Contains more Vitamin K +677.8%
Contains more Folate +326.3%

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 Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Avocado Opinion
Calories 282kcal 160kcal Dates
Protein 2.45g 2g Dates
Fats 0.39g 14.66g Avocado
Vitamin C 0.4mg 10mg Avocado
Net carbs 67.03g 1.83g Dates
Carbs 75.03g 8.53g Dates
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.02mg 0.55mg Dates
Calcium 39mg 12mg Dates
Potassium 656mg 485mg Dates
Magnesium 43mg 29mg Dates
Sugar 63.35g 0.66g Avocado
Fiber 8g 6.7g Dates
Copper 0.206mg 0.19mg Dates
Zinc 0.29mg 0.64mg Avocado
Starch g 0.11g Avocado
Phosphorus 62mg 52mg Dates
Sodium 2mg 7mg Dates
Vitamin A 10IU 146IU Avocado
Vitamin E 0.05mg 2.07mg Avocado
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.067mg Avocado
Vitamin B2 0.066mg 0.13mg Avocado
Vitamin B3 1.274mg 1.738mg Avocado
Vitamin B5 0.589mg 1.389mg Avocado
Vitamin B6 0.165mg 0.257mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 21µg Avocado
Folate 19µg 81µg Avocado
Trans Fat 0g 0g
Saturated Fat 0.032g 2.126g Dates
Monounsaturated Fat 0.036g 9.799g Avocado
Polyunsaturated fat 0.019g 1.816g Avocado
Tryptophan 0.012mg 0.025mg Avocado
Threonine 0.043mg 0.073mg Avocado
Isoleucine 0.049mg 0.084mg Avocado
Leucine 0.084mg 0.143mg Avocado
Lysine 0.066mg 0.132mg Avocado
Methionine 0.022mg 0.038mg Avocado
Phenylalanine 0.05mg 0.097mg Avocado
Valine 0.071mg 0.107mg Avocado
Histidine 0.032mg 0.049mg Avocado
Fructose 19.56g 0.12g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Avocado
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
35
Avocado
Mineral Summary Score
30
Dates
24
Avocado

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
12%
Avocado
Carbohydrates
75%
Dates
9%
Avocado
Fats
2%
Dates
68%
Avocado

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 2.094g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 62.69g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 2)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.