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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 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
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
:
6
Dried fruit
Dried fruit
Contains more Magnesium +34.4%
Contains less Sodium -80%
Contains more Manganese +11.5%
Contains more Selenium +36.4%
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%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +34.4%
Contains less Sodium -80%
Contains more Manganese +11.5%
Contains more Selenium +36.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
4
:
6
Dried fruit
Dried fruit
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%
Dates
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%
Dried fruit
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
:
4
Dried fruit
Dried fruit
Contains more Carbs +19.8%
Contains more Protein +38.4%
Contains more Fats +30.8%
Contains more Water +50.5%
Contains more Other +60.6%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Dried fruit
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 Carbs +19.8%
Contains more Protein +38.4%
Contains more Fats +30.8%
Contains more Water +50.5%
Contains more Other +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
:
3
Dried fruit
Dried fruit
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +289.5%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +289.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
3
:
2
Dried fruit
Dried fruit
Contains more Sucrose +202.2%
Contains more Fructose +56.9%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +66.5%
Dates
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
Dried fruit
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 Sucrose +202.2%
Contains more Fructose +56.9%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +66.5%

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
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 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
Manganese 0.262mg 0.235mg Dates
Selenium 3µg 2.2µg Dates
Vitamin A 10IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.05mg 4.33mg Dried fruit
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 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
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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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
38%
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.