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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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +225%
Contains more Iron +85.5%
Contains more Magnesium +48.3%
Contains more Phosphorus +19.2%
Contains more Potassium +35.3%
Contains less Sodium -71.4%
Contains more Manganese +84.5%
Contains more Selenium +650%
Contains more Zinc +120.7%
Equal in Copper - 0.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +225%
Contains more Iron +85.5%
Contains more Magnesium +48.3%
Contains more Phosphorus +19.2%
Contains more Potassium +35.3%
Contains less Sodium -71.4%
Contains more Manganese +84.5%
Contains more Selenium +650%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
11
Avocado
Contains more Vitamin A +1360%
Contains more Vitamin E +4040%
Contains more Vitamin C +2400%
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 Folate +326.3%
Contains more Choline +125.4%
Contains more Vitamin K +677.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Contains more Vitamin A +1360%
Contains more Vitamin E +4040%
Contains more Vitamin C +2400%
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 Folate +326.3%
Contains more Choline +125.4%
Contains more Vitamin K +677.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.5%
Contains more Carbs +779.6%
Contains more Fats +3659%
Contains more Water +256.7%
Equal in Other - 1.58
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +22.5%
Contains more Carbs +779.6%
Contains more Fats +3659%
Contains more Water +256.7%
Equal in Other - 1.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +27119.4%
Contains more Polyunsaturated fat +9457.9%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +27119.4%
Contains more Polyunsaturated fat +9457.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +39633.3%
Contains more Glucose +5270.3%
Contains more Fructose +16200%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Galactose +∞%
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +39633.3%
Contains more Glucose +5270.3%
Contains more Fructose +16200%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 67.03g 1.83g Dates
Protein 2.45g 2g Dates
Fats 0.39g 14.66g Avocado
Carbs 75.03g 8.53g Dates
Calories 282kcal 160kcal Dates
Starch 0.11g Avocado
Fructose 19.56g 0.12g Dates
Sugar 63.35g 0.66g Avocado
Fiber 8g 6.7g Dates
Calcium 39mg 12mg Dates
Iron 1.02mg 0.55mg Dates
Magnesium 43mg 29mg Dates
Phosphorus 62mg 52mg Dates
Potassium 656mg 485mg Dates
Sodium 2mg 7mg Dates
Zinc 0.29mg 0.64mg Avocado
Copper 0.206mg 0.19mg Dates
Manganese 0.262mg 0.142mg Dates
Selenium 3µg 0.4µg Dates
Vitamin A 10IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.05mg 2.07mg Avocado
Vitamin C 0.4mg 10mg Avocado
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
Folate 19µg 81µg Avocado
Choline 6.3mg 14.2mg Avocado
Vitamin K 2.7µg 21µg 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
Saturated Fat 0.032g 2.126g Dates
Monounsaturated Fat 0.036g 9.799g Avocado
Polyunsaturated fat 0.019g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
33%
Avocado
Minerals Daily Need Coverage Score
29%
Dates
21%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.