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Dates vs Orange - In-Depth Nutrition Comparison

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What are the differences between Dates and Orange?

  • Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Phosphorus, and Vitamin B5, yet Orange is higher in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 59% more.
  • Dates have 10 times more Manganese than Orange. While Dates have 0.262mg of Manganese, Orange has only 0.025mg.

We used Dates, deglet noor and Oranges, raw, all commercial varieties types in this article.

Infographic

Dates  vs Orange 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
:
2
Orange
Contains more Iron +920%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +262.4%
Contains more Zinc +314.3%
Contains more Copper +357.8%
Contains less Sodium -100%
Equal in Calcium - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +920%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +262.4%
Contains more Zinc +314.3%
Contains more Copper +357.8%
Contains less Sodium -100%
Equal in Calcium - 40

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
:
5
Orange
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +351.8%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +175%
Contains more Vitamin K +∞%
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin C +13200%
Contains more Vitamin B1 +67.3%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +351.8%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +175%
Contains more Vitamin K +∞%
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin C +13200%
Contains more Vitamin B1 +67.3%
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
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 Opinion
Net carbs 67.03g 9.35g Dates
Protein 2.45g 0.94g Dates
Fats 0.39g 0.12g Dates
Carbs 75.03g 11.75g Dates
Calories 282kcal 47kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g 9.35g Orange
Fiber 8g 2.4g Dates
Calcium 39mg 40mg Orange
Iron 1.02mg 0.1mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 14mg Dates
Potassium 656mg 181mg Dates
Sodium 2mg 0mg Orange
Zinc 0.29mg 0.07mg Dates
Copper 0.206mg 0.045mg Dates
Vitamin A 10IU 225IU Orange
Vitamin E 0.05mg 0.18mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 53.2mg Orange
Vitamin B1 0.052mg 0.087mg Orange
Vitamin B2 0.066mg 0.04mg Dates
Vitamin B3 1.274mg 0.282mg Dates
Vitamin B5 0.589mg 0.25mg Dates
Vitamin B6 0.165mg 0.06mg Dates
Folate 19µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg 0.009mg Dates
Threonine 0.043mg 0.015mg Dates
Isoleucine 0.049mg 0.025mg Dates
Leucine 0.084mg 0.023mg Dates
Lysine 0.066mg 0.047mg Dates
Methionine 0.022mg 0.02mg Dates
Phenylalanine 0.05mg 0.031mg Dates
Valine 0.071mg 0.04mg Dates
Histidine 0.032mg 0.018mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.015g Orange
Monounsaturated Fat 0.036g 0.023g Dates
Polyunsaturated fat 0.019g 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Orange
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
24
Orange
Mineral Summary Score
30
Dates
8
Orange

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
6%
Orange
Carbohydrates
75%
Dates
12%
Orange
Fats
2%
Dates
1%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 54g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.