Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Dates vs Orange juice - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +410%
Contains more Calcium +254.5%
Contains more Potassium +228%
Contains more Magnesium +290.9%
Contains more Copper +368.2%
Contains more Zinc +480%
Contains more Phosphorus +264.7%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Iron +410%
Contains more Calcium +254.5%
Contains more Potassium +228%
Contains more Magnesium +290.9%
Contains more Copper +368.2%
Contains more Zinc +480%
Contains more Phosphorus +264.7%
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 C +12400%
Contains more Vitamin A +1900%
Contains more Vitamin B1 +73.1%
Contains more Folate +57.9%
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 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
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 C +12400%
Contains more Vitamin A +1900%
Contains more Vitamin B1 +73.1%
Contains more Folate +57.9%

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
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 the food
Protein
15%
Dates
4%
Orange juice
Carbohydrates
75%
Dates
10%
Orange juice
Fats
2%
Dates
1%
Orange juice

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 Orange juice
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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Orange juice
Orange juice contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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