Dates vs. Avocado — In-Depth Nutrition Comparison
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The main differences between dates and avocadoes
- Dates are richer in iron, manganese, and fiber, yet avocadoes are richer in vitamin B5, folate, vitamin K, vitamin E, vitamin C, and vitamin B6.
- Daily need coverage for vitamin B5 for avocadoes is 16% higher.
- Dates contain 2 times more iron than avocadoes. Dates contain 1.02mg of iron, while avocadoes contain 0.55mg.
- Dates contain less saturated fat.
Food types used in this article are Dates, deglet noor and Avocados, raw, all commercial varieties.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +48.3% |
| Contains more CalciumCalcium | +225% |
| Contains more PotassiumPotassium | +35.3% |
| Contains more IronIron | +85.5% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +84.5% |
| Contains more SeleniumSelenium | +650% |
| Contains more ZincZinc | +120.7% |
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.
| Contains more Vitamin CVitamin C | +2400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4040% |
| Contains more Vitamin B1Vitamin B1 | +28.8% |
| Contains more Vitamin B2Vitamin B2 | +97% |
| Contains more Vitamin B3Vitamin B3 | +36.4% |
| Contains more Vitamin B5Vitamin B5 | +135.8% |
| Contains more Vitamin B6Vitamin B6 | +55.8% |
| Contains more Vitamin KVitamin K | +677.8% |
| Contains more FolateFolate | +326.3% |
| Contains more CholineCholine | +125.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.5% |
| Contains more CarbsCarbs | +779.6% |
| Contains more FatsFats | +3659% |
| Contains more WaterWater | +256.7% |
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +27119.4% |
| Contains more Poly. FatPolyunsaturated fat | +9457.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +39633.3% |
| Contains more GlucoseGlucose | +5270.3% |
| Contains more FructoseFructose | +16200% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 19.56g | 0.12g | 24% |
| Monounsaturated fat | 0.036g | 9.799g | 24% |
| Fats | 0.39g | 14.66g | 22% |
| Carbs | 75.03g | 8.53g | 22% |
| Folate | 19µg | 81µg | 16% |
| Vitamin B5 | 0.589mg | 1.389mg | 16% |
| Vitamin K | 2.7µg | 21µg | 15% |
| Vitamin E | 0.05mg | 2.07mg | 13% |
| Polyunsaturated fat | 0.019g | 1.816g | 12% |
| Vitamin C | 0.4mg | 10mg | 11% |
| Saturated fat | 0.032g | 2.126g | 10% |
| Vitamin B6 | 0.165mg | 0.257mg | 7% |
| Calories | 282kcal | 160kcal | 6% |
| Iron | 1.02mg | 0.55mg | 6% |
| Selenium | 3µg | 0.4µg | 5% |
| Manganese | 0.262mg | 0.142mg | 5% |
| Vitamin B2 | 0.066mg | 0.13mg | 5% |
| Potassium | 656mg | 485mg | 5% |
| Fiber | 8g | 6.7g | 5% |
| Calcium | 39mg | 12mg | 3% |
| Magnesium | 43mg | 29mg | 3% |
| Vitamin B3 | 1.274mg | 1.738mg | 3% |
| Zinc | 0.29mg | 0.64mg | 3% |
| Copper | 0.206mg | 0.19mg | 2% |
| Choline | 6.3mg | 14.2mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Protein | 2.45g | 2g | 1% |
| Vitamin B1 | 0.052mg | 0.067mg | 1% |
| Phosphorus | 62mg | 52mg | 1% |
| Net carbs | 67.03g | 1.83g | N/A |
| Sugar | 63.35g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.012mg | 0.025mg | 0% |
| Threonine | 0.043mg | 0.073mg | 0% |
| Isoleucine | 0.049mg | 0.084mg | 0% |
| Leucine | 0.084mg | 0.143mg | 0% |
| Lysine | 0.066mg | 0.132mg | 0% |
| Methionine | 0.022mg | 0.038mg | 0% |
| Phenylalanine | 0.05mg | 0.097mg | 0% |
| Valine | 0.071mg | 0.107mg | 0% |
| Histidine | 0.032mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
29%
21%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 2.094g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 62.69g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 2)
Which food is cheaper?
Avocado is cheaper (difference - $1.2)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)