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Dates vs Nectarine - In-Depth Nutrition Comparison

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How are Dates and Nectarine different?

  • Dates are richer in Fiber, Potassium, Copper, Vitamin B6, Iron, Manganese, Magnesium, and Vitamin B5, while Nectarine is higher in Vitamin C, and Selenium.
  • Dates covers your daily need of Fiber 25% more than Nectarine.
  • Dates contain 7 times more Vitamin B6 than Nectarine. Dates contain 0.165mg of Vitamin B6, while Nectarine contains 0.025mg.

Dates, deglet noor and Nectarines, raw types were used in this article.

Infographic

Dates  vs Nectarine 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 Calcium +550%
Contains more Iron +264.3%
Contains more Magnesium +377.8%
Contains more Phosphorus +138.5%
Contains more Potassium +226.4%
Contains more Zinc +70.6%
Contains more Copper +139.5%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +550%
Contains more Iron +264.3%
Contains more Magnesium +377.8%
Contains more Phosphorus +138.5%
Contains more Potassium +226.4%
Contains more Zinc +70.6%
Contains more Copper +139.5%
Contains less Sodium -100%

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 +52.9%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +218.4%
Contains more Vitamin B6 +560%
Contains more Folate +280%
Contains more Vitamin K +22.7%
Contains more Vitamin A +3220%
Contains more Vitamin E +1440%
Contains more Vitamin C +1250%
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 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +218.4%
Contains more Vitamin B6 +560%
Contains more Folate +280%
Contains more Vitamin K +22.7%
Contains more Vitamin A +3220%
Contains more Vitamin E +1440%
Contains more Vitamin C +1250%

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

All nutrients comparison - raw data values

Nutrient Dates Nectarine Opinion
Net carbs 67.03g 8.85g Dates
Protein 2.45g 1.06g Dates
Fats 0.39g 0.32g Dates
Carbs 75.03g 10.55g Dates
Calories 282kcal 44kcal Dates
Starch g 0.07g Nectarine
Fructose 19.56g 1.37g Dates
Sugar 63.35g 7.89g Nectarine
Fiber 8g 1.7g Dates
Calcium 39mg 6mg Dates
Iron 1.02mg 0.28mg Dates
Magnesium 43mg 9mg Dates
Phosphorus 62mg 26mg Dates
Potassium 656mg 201mg Dates
Sodium 2mg 0mg Nectarine
Zinc 0.29mg 0.17mg Dates
Copper 0.206mg 0.086mg Dates
Vitamin A 10IU 332IU Nectarine
Vitamin E 0.05mg 0.77mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 5.4mg Nectarine
Vitamin B1 0.052mg 0.034mg Dates
Vitamin B2 0.066mg 0.027mg Dates
Vitamin B3 1.274mg 1.125mg Dates
Vitamin B5 0.589mg 0.185mg Dates
Vitamin B6 0.165mg 0.025mg Dates
Folate 19µg 5µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 2.2µg Dates
Tryptophan 0.012mg 0.005mg Dates
Threonine 0.043mg 0.009mg Dates
Isoleucine 0.049mg 0.009mg Dates
Leucine 0.084mg 0.014mg Dates
Lysine 0.066mg 0.016mg Dates
Methionine 0.022mg 0.006mg Dates
Phenylalanine 0.05mg 0.021mg Dates
Valine 0.071mg 0.013mg Dates
Histidine 0.032mg 0.008mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.025g Nectarine
Monounsaturated Fat 0.036g 0.088g Nectarine
Polyunsaturated fat 0.019g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Nectarine
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
10
Nectarine
Mineral Summary Score
30
Dates
10
Nectarine

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
6%
Nectarine
Carbohydrates
75%
Dates
11%
Nectarine
Fats
2%
Dates
1%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 55.46g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.