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Dates vs Orange juice - In-Depth Nutrition Comparison

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Summary of differences between Dates and Orange juice

  • Dates have more Fiber, Copper, Potassium, Manganese, Iron, Vitamin B6, Vitamin B5, Magnesium, and Phosphorus, however Orange juice is higher in Vitamin C.
  • Orange juice covers your daily need of Vitamin C 55% more than Dates .
  • Dates have 40 times more Fiber than Orange juice. While Dates have 8g of Fiber, Orange juice has only 0.2g.

These are the specific foods used in this comparison Dates, deglet noor and Orange juice, raw.

Infographic

Dates  vs Orange juice 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 +254.5%
Contains more Iron +410%
Contains more Magnesium +290.9%
Contains more Phosphorus +264.7%
Contains more Potassium +228%
Contains more Zinc +480%
Contains more Copper +368.2%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Calcium +254.5%
Contains more Iron +410%
Contains more Magnesium +290.9%
Contains more Phosphorus +264.7%
Contains more Potassium +228%
Contains more Zinc +480%
Contains more Copper +368.2%
Contains less Sodium -50%

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 E +25%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +218.5%
Contains more Vitamin B5 +210%
Contains more Vitamin B6 +312.5%
Contains more Vitamin K +2600%
Contains more Vitamin A +1900%
Contains more Vitamin C +12400%
Contains more Vitamin B1 +73.1%
Contains more Folate +57.9%
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 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +25%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +218.5%
Contains more Vitamin B5 +210%
Contains more Vitamin B6 +312.5%
Contains more Vitamin K +2600%
Contains more Vitamin A +1900%
Contains more Vitamin C +12400%
Contains more Vitamin B1 +73.1%
Contains more Folate +57.9%

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 Orange juice
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Orange juice Opinion
Net carbs 67.03g 10.2g Dates
Protein 2.45g 0.7g Dates
Fats 0.39g 0.2g Dates
Carbs 75.03g 10.4g Dates
Calories 282kcal 45kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 8.4g Orange juice
Fiber 8g 0.2g Dates
Calcium 39mg 11mg Dates
Iron 1.02mg 0.2mg Dates
Magnesium 43mg 11mg Dates
Phosphorus 62mg 17mg Dates
Potassium 656mg 200mg Dates
Sodium 2mg 1mg Orange juice
Zinc 0.29mg 0.05mg Dates
Copper 0.206mg 0.044mg Dates
Vitamin A 10IU 200IU Orange juice
Vitamin E 0.05mg 0.04mg Dates
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 50mg Orange juice
Vitamin B1 0.052mg 0.09mg Orange juice
Vitamin B2 0.066mg 0.03mg Dates
Vitamin B3 1.274mg 0.4mg Dates
Vitamin B5 0.589mg 0.19mg Dates
Vitamin B6 0.165mg 0.04mg Dates
Folate 19µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.1µg Dates
Tryptophan 0.012mg 0.002mg Dates
Threonine 0.043mg 0.008mg Dates
Isoleucine 0.049mg 0.008mg Dates
Leucine 0.084mg 0.013mg Dates
Lysine 0.066mg 0.009mg Dates
Methionine 0.022mg 0.003mg Dates
Phenylalanine 0.05mg 0.009mg Dates
Valine 0.071mg 0.011mg Dates
Histidine 0.032mg 0.003mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.024g Orange juice
Monounsaturated Fat 0.036g 0.036g
Polyunsaturated fat 0.019g 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Orange juice
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
22
Orange juice
Mineral Summary Score
30
Dates
7
Orange juice

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
4%
Orange juice
Carbohydrates
75%
Dates
10%
Orange juice
Fats
2%
Dates
1%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 54.95g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.