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  6. Dates vs. Nectarine

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, Vitamin B5, and Selenium, while Nectarine is higher in Vitamin C.
  • Dates covers your daily need of Fiber 25% more than Nectarine.

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

Infographic

Dates vs Nectarine 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
9
:
1
Nectarine
Nectarine
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 more Manganese +385.2%
Contains more Selenium +∞%
Contains less Sodium -100%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
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 more Manganese +385.2%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
7
:
3
Nectarine
Nectarine
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%
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%
Nectarine
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Nectarine
Nectarine
Contains more Protein +131.1%
Contains more Fats +21.9%
Contains more Carbs +611.2%
Contains more Other +233.3%
Contains more Water +326.6%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +131.1%
Contains more Fats +21.9%
Contains more Carbs +611.2%
Contains more Other +233.3%
Contains more Water +326.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
:
3
Nectarine
Nectarine
Contains less Saturated Fat -21.9%
Contains more Monounsaturated Fat +144.4%
Contains more Polyunsaturated fat +494.7%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -21.9%
Contains more Monounsaturated Fat +144.4%
Contains more Polyunsaturated fat +494.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Nectarine
Nectarine
Contains more Sucrose +389.5%
Contains more Glucose +1165.6%
Contains more Fructose +1327.7%
Contains more Maltose +∞%
Contains more Starch +∞%
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
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +389.5%
Contains more Glucose +1165.6%
Contains more Fructose +1327.7%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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
Manganese 0.262mg 0.054mg Dates
Selenium 3µg 0µg Dates
Vitamin A 10IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 0.05mg 0.77mg Nectarine
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 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
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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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
10%
Nectarine
Minerals Daily Need Coverage Score
29%
Dates
9%
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

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. 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.