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  6. Dates vs. Fruit preserves

Dates vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between dates and fruit preserves

  • Dates are richer in fiber, potassium, copper, vitamin B5, vitamin B6, manganese, magnesium, vitamin B3, and iron, yet fruit preserves are richer in vitamin C.
  • Daily need coverage for fiber for dates is 28% higher.
  • Dates contain 35 times more vitamin B3 than fruit preserves. Dates contain 1.274mg of vitamin B3, while fruit preserves contain 0.036mg.

Food types used in this article are Dates, deglet noor and Jams and preserves.

Infographic

Dates vs Fruit preserves infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Dates
Dates
10
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +975%
Contains more CalciumCalcium +95%
Contains more PotassiumPotassium +751.9%
Contains more IronIron +108.2%
Contains more CopperCopper +106%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +226.3%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +555%
Contains more SeleniumSelenium +50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Dates
Dates
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 0% 2.4% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B3Vitamin B3 +3438.9%
Contains more Vitamin B5Vitamin B5 +2845%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B2Vitamin B2 +15.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Fruit preserves DV% diff.
Fiber 8g 1.1g 28%
Fructose 19.56g 24%
Potassium 656mg 77mg 17%
Copper 0.206mg 0.1mg 12%
Vitamin B5 0.589mg 0.02mg 11%
Vitamin B6 0.165mg 0.02mg 11%
Manganese 0.262mg 0.04mg 10%
Vitamin C 0.4mg 8.8mg 9%
Magnesium 43mg 4mg 9%
Vitamin B3 1.274mg 0.036mg 8%
Iron 1.02mg 0.49mg 7%
Phosphorus 62mg 19mg 6%
Protein 2.45g 0.37g 4%
Vitamin B1 0.052mg 0.016mg 3%
Carbs 75.03g 68.86g 2%
Calcium 39mg 20mg 2%
Zinc 0.29mg 0.06mg 2%
Selenium 3µg 2µg 2%
Vitamin K 2.7µg 0µg 2%
Folate 19µg 11µg 2%
Sodium 2mg 32mg 1%
Vitamin B2 0.066mg 0.076mg 1%
Choline 6.3mg 10.2mg 1%
Calories 282kcal 278kcal 0%
Weight per 100 calories 35g 36g N/A
Fats 0.39g 0.07g 0%
Net carbs 67.03g 67.76g N/A
Sugar 63.35g 48.5g N/A
Vitamin E 0.05mg 0.12mg 0%
Saturated fat 0.032g 0.01g 0%
Monounsaturated fat 0.036g 0.038g 0%
Polyunsaturated fat 0.019g 0g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.043mg 0.023mg 0%
Isoleucine 0.049mg 0.017mg 0%
Leucine 0.084mg 0.037mg 0%
Lysine 0.066mg 0.03mg 0%
Methionine 0.022mg 0.001mg 0%
Phenylalanine 0.05mg 0.021mg 0%
Valine 0.071mg 0.021mg 0%
Histidine 0.032mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +562.2%
Contains more FatsFats +457.1%
Contains more WaterWater +48.4%
~equal in Carbs ~68.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -68.8%
~equal in Monounsaturated fat ~0.038g

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.