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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 Iron +264.3%
Contains more Calcium +550%
Contains more Potassium +226.4%
Contains more Magnesium +377.8%
Contains more Copper +139.5%
Contains more Zinc +70.6%
Contains more Phosphorus +138.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Contains more Iron +264.3%
Contains more Calcium +550%
Contains more Potassium +226.4%
Contains more Magnesium +377.8%
Contains more Copper +139.5%
Contains more Zinc +70.6%
Contains more Phosphorus +138.5%
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 Vitamin K +22.7%
Contains more Folate +280%
Contains more Vitamin C +1250%
Contains more Vitamin A +3220%
Contains more Vitamin E +1440%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
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 Vitamin K +22.7%
Contains more Folate +280%
Contains more Vitamin C +1250%
Contains more Vitamin A +3220%
Contains more Vitamin E +1440%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Dates
6%
Nectarine
Carbohydrates
75%
Dates
11%
Nectarine
Fats
2%
Dates
1%
Nectarine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Nectarine
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Nectarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Nectarine
Nectarine contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Nectarine Opinion
Calories 282 44 Dates
Protein 2.45 1.06 Dates
Fats 0.39 0.32 Dates
Vitamin C 0.4 5.4 Nectarine
Carbs 75.03 10.55 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.28 Dates
Calcium 39 6 Dates
Potassium 656 201 Dates
Magnesium 43 9 Dates
Sugars 63.35 7.89 Nectarine
Fiber 8 1.7 Dates
Copper 0.206 0.086 Dates
Zinc 0.29 0.17 Dates
Starch 0.07 Nectarine
Phosphorus 62 26 Dates
Sodium 2 0 Nectarine
Vitamin A 10 332 Nectarine
Vitamin E 0.05 0.77 Nectarine
Vitamin D 0 0
Vitamin B1 0.052 0.034 Dates
Vitamin B2 0.066 0.027 Dates
Vitamin B3 1.274 1.125 Dates
Vitamin B5 0.589 0.185 Dates
Vitamin B6 0.165 0.025 Dates
Vitamin B12 0 0
Vitamin K 2.7 2.2 Dates
Folate 19 5 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.025 Nectarine
Monounsaturated Fat 0.036 0.088 Nectarine
Polyunsaturated fat 0.019 0.113 Nectarine
Tryptophan 0.012 0.005 Dates
Threonine 0.043 0.009 Dates
Isoleucine 0.049 0.009 Dates
Leucine 0.084 0.014 Dates
Lysine 0.066 0.016 Dates
Methionine 0.022 0.006 Dates
Phenylalanine 0.05 0.021 Dates
Valine 0.071 0.013 Dates
Histidine 0.032 0.008 Dates
Fructose 19.56 1.37 Dates

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 of 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.