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  6. Dates vs. Dried fruit

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.

Infographic

Dates vs Dried fruit 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.
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +34.4%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +36.4%
Contains more CalciumCalcium +41%
Contains more PotassiumPotassium +77.1%
Contains more IronIron +160.8%
Contains more CopperCopper +66.5%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +90%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +35940%
Contains more Vitamin EVitamin E +8560%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +103.2%
Contains more Vitamin KVitamin K +14.8%
Contains more CholineCholine +120.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more CarbsCarbs +19.8%
Contains more ProteinProtein +38.4%
Contains more FatsFats +30.8%
Contains more WaterWater +50.5%
Contains more OtherOther +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
37% 41% 22%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated Fat -46.9%
Contains more Mono. FatMonounsaturated Fat +105.6%
Contains more Poly. FatPolyunsaturated fat +289.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +202.2%
Contains more FructoseFructose +56.9%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +66.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 282kcal 241kcal Dates
Protein 2.45g 3.39g Dried fruit
Fats 0.39g 0.51g Dried fruit
Vitamin C 0.4mg 1mg Dried fruit
Net carbs 67.03g 55.34g Dates
Carbs 75.03g 62.64g Dates
Magnesium 43mg 32mg Dates
Calcium 39mg 55mg Dried fruit
Potassium 656mg 1162mg Dried fruit
Iron 1.02mg 2.66mg Dried fruit
Sugar 63.35g 53.44g Dried fruit
Fiber 8g 7.3g Dates
Copper 0.206mg 0.343mg Dried fruit
Zinc 0.29mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 62mg 71mg Dried fruit
Sodium 2mg 10mg Dates
Vitamin A 10IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 0.05mg 4.33mg Dried fruit
Manganese 0.262mg 0.235mg Dates
Selenium 3µg 2.2µg Dates
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
Vitamin K 2.7µg 3.1µg Dried fruit
Folate 19µg 10µg Dates
Choline 6.3mg 13.9mg 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
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
Fructose 19.56g 12.47g Dates

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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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
36%
Dried fruit
Minerals Daily Need Coverage Score
29%
Dates
44%
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

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. 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.