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  6. Dates vs. Orange juice

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 for 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
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
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +290.9%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +228%
Contains more IronIron +410%
Contains more CopperCopper +368.2%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +264.7%
Contains more ManganeseManganese +1771.4%
Contains more SeleniumSelenium +2900%
Contains less SodiumSodium -50%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin B5Vitamin B5 +210%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin KVitamin K +2600%
Contains more Vitamin CVitamin C +12400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more FolateFolate +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Dates Orange juice DV% diff.
Vitamin C 0.4mg 50mg 55%
Fiber 8g 0.2g 31%
Fructose 19.56g 24%
Carbs 75.03g 10.4g 22%
Copper 0.206mg 0.044mg 18%
Potassium 656mg 200mg 13%
Calories 282kcal 45kcal 12%
Manganese 0.262mg 0.014mg 11%
Vitamin B6 0.165mg 0.04mg 10%
Iron 1.02mg 0.2mg 10%
Magnesium 43mg 11mg 8%
Vitamin B5 0.589mg 0.19mg 8%
Phosphorus 62mg 17mg 6%
Vitamin B3 1.274mg 0.4mg 5%
Selenium 3µg 0.1µg 5%
Protein 2.45g 0.7g 4%
Folate 19µg 30µg 3%
Vitamin B2 0.066mg 0.03mg 3%
Calcium 39mg 11mg 3%
Vitamin B1 0.052mg 0.09mg 3%
Zinc 0.29mg 0.05mg 2%
Vitamin K 2.7µg 0.1µg 2%
Vitamin A 0µg 10µg 1%
Fats 0.39g 0.2g 0%
Net carbs 67.03g 10.2g N/A
Sugar 63.35g 8.4g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.05mg 0.04mg 0%
Saturated fat 0.032g 0.024g 0%
Choline 6.3mg 6.2mg 0%
Monounsaturated fat 0.036g 0.036g 0%
Polyunsaturated fat 0.019g 0.04g 0%
Tryptophan 0.012mg 0.002mg 0%
Threonine 0.043mg 0.008mg 0%
Isoleucine 0.049mg 0.008mg 0%
Leucine 0.084mg 0.013mg 0%
Lysine 0.066mg 0.009mg 0%
Methionine 0.022mg 0.003mg 0%
Phenylalanine 0.05mg 0.009mg 0%
Valine 0.071mg 0.011mg 0%
Histidine 0.032mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +250%
Contains more FatsFats +95%
Contains more CarbsCarbs +621.4%
Contains more OtherOther +300%
Contains more WaterWater +330.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -25%
Contains more Poly. FatPolyunsaturated fat +110.5%
~equal in Monounsaturated fat ~0.036g

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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. 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.