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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%

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
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 the food
Protein
15%
Dates
12%
Avocado
Carbohydrates
75%
Dates
9%
Avocado
Fats
2%
Dates
68%
Avocado

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

Which food is preferable in case of diets?

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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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 contains less Sugars?
Avocado
Avocado contains less Sugars (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)

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

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 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. 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.