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Dates vs Dried fruit - In-Depth Nutrition Comparison

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How are Dates and Dried fruit different?

  • Dried fruit has more Vitamin E , Iron, Vitamin A, Copper, Potassium, and Vitamin B3 than Dates .
  • Daily need coverage for Vitamin E from Dried fruit is 29% higher.
  • Dried fruit has less Sugar.

Dates, deglet noor and Apricots, dried, sulfured, uncooked are the varieties used in this article.

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Dates  vs Dried fruit 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 Magnesium +34.4%
Contains less Sodium -80%
Contains more Iron +160.8%
Contains more Calcium +41%
Contains more Potassium +77.1%
Contains more Copper +66.5%
Contains more Zinc +34.5%
Contains more Phosphorus +14.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains more Magnesium +34.4%
Contains less Sodium -80%
Contains more Iron +160.8%
Contains more Calcium +41%
Contains more Potassium +77.1%
Contains more Copper +66.5%
Contains more Zinc +34.5%
Contains more Phosphorus +14.5%

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 +246.7%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +15.4%
Contains more Folate +90%
Contains more Vitamin C +150%
Contains more Vitamin A +35940%
Contains more Vitamin E +8560%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +103.2%
Contains more Vitamin K +14.8%
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 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +15.4%
Contains more Folate +90%
Contains more Vitamin C +150%
Contains more Vitamin A +35940%
Contains more Vitamin E +8560%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +103.2%
Contains more Vitamin K +14.8%

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
38
Dried fruit
Mineral Summary Score
30
Dates
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
75%
Dates
63%
Dried fruit
Fats
2%
Dates
2%
Dried fruit

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Dried fruit
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 is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 9.91g)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.

All nutrients comparison - raw data values

Nutrient Dates Dried fruit Opinion
Calories 282 241 Dates
Protein 2.45 3.39 Dried fruit
Fats 0.39 0.51 Dried fruit
Vitamin C 0.4 1 Dried fruit
Carbs 75.03 62.64 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 2.66 Dried fruit
Calcium 39 55 Dried fruit
Potassium 656 1162 Dried fruit
Magnesium 43 32 Dates
Sugar 63.35 53.44 Dried fruit
Fiber 8 7.3 Dates
Copper 0.206 0.343 Dried fruit
Zinc 0.29 0.39 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 62 71 Dried fruit
Sodium 2 10 Dates
Vitamin A 10 3604 Dried fruit
Vitamin E 0.05 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.052 0.015 Dates
Vitamin B2 0.066 0.074 Dried fruit
Vitamin B3 1.274 2.589 Dried fruit
Vitamin B5 0.589 0.516 Dates
Vitamin B6 0.165 0.143 Dates
Vitamin B12 0 0
Vitamin K 2.7 3.1 Dried fruit
Folate 19 10 Dates
Trans Fat 0 Dried fruit
Saturated Fat 0.032 0.017 Dried fruit
Monounsaturated Fat 0.036 0.074 Dried fruit
Polyunsaturated fat 0.019 0.074 Dried fruit
Tryptophan 0.012 0.016 Dried fruit
Threonine 0.043 0.073 Dried fruit
Isoleucine 0.049 0.063 Dried fruit
Leucine 0.084 0.105 Dried fruit
Lysine 0.066 0.083 Dried fruit
Methionine 0.022 0.015 Dates
Phenylalanine 0.05 0.062 Dried fruit
Valine 0.071 0.078 Dried fruit
Histidine 0.032 0.047 Dried fruit
Fructose 19.56 12.47 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 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.