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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 RAE, 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.

Infographic

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

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 A +35940%
Contains more Vitamin E +8560%
Contains more Vitamin C +150%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +103.2%
Contains more Vitamin K +14.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 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 A +35940%
Contains more Vitamin E +8560%
Contains more Vitamin C +150%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +103.2%
Contains more Vitamin K +14.8%

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

All nutrients comparison - raw data values

Nutrient Dates Dried fruit Opinion
Net carbs 67.03g 55.34g Dates
Protein 2.45g 3.39g Dried fruit
Fats 0.39g 0.51g Dried fruit
Carbs 75.03g 62.64g Dates
Calories 282kcal 241kcal Dates
Starch g 0.35g Dried fruit
Fructose 19.56g 12.47g Dates
Sugar 63.35g 53.44g Dried fruit
Fiber 8g 7.3g Dates
Calcium 39mg 55mg Dried fruit
Iron 1.02mg 2.66mg Dried fruit
Magnesium 43mg 32mg Dates
Phosphorus 62mg 71mg Dried fruit
Potassium 656mg 1162mg Dried fruit
Sodium 2mg 10mg Dates
Zinc 0.29mg 0.39mg Dried fruit
Copper 0.206mg 0.343mg Dried fruit
Vitamin A 10IU 3604IU Dried fruit
Vitamin E 0.05mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 1mg Dried fruit
Vitamin B1 0.052mg 0.015mg Dates
Vitamin B2 0.066mg 0.074mg Dried fruit
Vitamin B3 1.274mg 2.589mg Dried fruit
Vitamin B5 0.589mg 0.516mg Dates
Vitamin B6 0.165mg 0.143mg Dates
Folate 19µg 10µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 3.1µg Dried fruit
Tryptophan 0.012mg 0.016mg Dried fruit
Threonine 0.043mg 0.073mg Dried fruit
Isoleucine 0.049mg 0.063mg Dried fruit
Leucine 0.084mg 0.105mg Dried fruit
Lysine 0.066mg 0.083mg Dried fruit
Methionine 0.022mg 0.015mg Dates
Phenylalanine 0.05mg 0.062mg Dried fruit
Valine 0.071mg 0.078mg Dried fruit
Histidine 0.032mg 0.047mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 0.032g 0.017g Dried fruit
Monounsaturated Fat 0.036g 0.074g Dried fruit
Polyunsaturated fat 0.019g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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

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.

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.