Dates vs. Orange — In-Depth Nutrition Comparison
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What are the differences between dates and oranges?
- Dates are higher in fiber, copper, potassium, iron, manganese, vitamin B6, magnesium, phosphorus, and vitamin B5, yet oranges are higher in vitamin C.
- Oranges' daily need coverage for vitamin C is 59% more.
- Dates have 10 times more manganese than oranges. While dates have 0.262mg of manganese, oranges have only 0.025mg.
We used Dates, deglet noor and Oranges, raw, all commercial varieties types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +330% |
| Contains more PotassiumPotassium | +262.4% |
| Contains more IronIron | +920% |
| Contains more CopperCopper | +357.8% |
| Contains more ZincZinc | +314.3% |
| Contains more PhosphorusPhosphorus | +342.9% |
| Contains more ManganeseManganese | +948% |
| Contains more SeleniumSelenium | +500% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B2Vitamin B2 | +65% |
| Contains more Vitamin B3Vitamin B3 | +351.8% |
| Contains more Vitamin B5Vitamin B5 | +135.6% |
| Contains more Vitamin B6Vitamin B6 | +175% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +13200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +260% |
| Contains more Vitamin B1Vitamin B1 | +67.3% |
| Contains more FolateFolate | +57.9% |
| Contains more CholineCholine | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +160.6% |
| Contains more FatsFats | +225% |
| Contains more CarbsCarbs | +538.6% |
| Contains more OtherOther | +263.6% |
| Contains more WaterWater | +322.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +56.5% |
| Contains less Sat. FatSaturated fat | -53.1% |
| Contains more Poly. FatPolyunsaturated fat | +31.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0.4mg | 53.2mg | 59% |
| Fructose | 19.56g | 24% | |
| Fiber | 8g | 2.4g | 22% |
| Carbs | 75.03g | 11.75g | 21% |
| Copper | 0.206mg | 0.045mg | 18% |
| Potassium | 656mg | 181mg | 14% |
| Iron | 1.02mg | 0.1mg | 12% |
| Calories | 282kcal | 47kcal | 12% |
| Manganese | 0.262mg | 0.025mg | 10% |
| Vitamin B6 | 0.165mg | 0.06mg | 8% |
| Magnesium | 43mg | 10mg | 8% |
| Vitamin B5 | 0.589mg | 0.25mg | 7% |
| Phosphorus | 62mg | 14mg | 7% |
| Vitamin B3 | 1.274mg | 0.282mg | 6% |
| Selenium | 3µg | 0.5µg | 5% |
| Folate | 19µg | 30µg | 3% |
| Protein | 2.45g | 0.94g | 3% |
| Vitamin B1 | 0.052mg | 0.087mg | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Vitamin B2 | 0.066mg | 0.04mg | 2% |
| Zinc | 0.29mg | 0.07mg | 2% |
| Vitamin E | 0.05mg | 0.18mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Fats | 0.39g | 0.12g | 0% |
| Net carbs | 67.03g | 9.35g | N/A |
| Calcium | 39mg | 40mg | 0% |
| Sugar | 63.35g | 9.35g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Choline | 6.3mg | 8.4mg | 0% |
| Saturated fat | 0.032g | 0.015g | 0% |
| Monounsaturated fat | 0.036g | 0.023g | 0% |
| Polyunsaturated fat | 0.019g | 0.025g | 0% |
| Tryptophan | 0.012mg | 0.009mg | 0% |
| Threonine | 0.043mg | 0.015mg | 0% |
| Isoleucine | 0.049mg | 0.025mg | 0% |
| Leucine | 0.084mg | 0.023mg | 0% |
| Lysine | 0.066mg | 0.047mg | 0% |
| Methionine | 0.022mg | 0.02mg | 0% |
| Phenylalanine | 0.05mg | 0.031mg | 0% |
| Valine | 0.071mg | 0.04mg | 0% |
| Histidine | 0.032mg | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
21%
Minerals Daily Need Coverage Score
29%
7%
Comparison summary
Which food is lower in Sugar?
Orange is lower in Sugar (difference - 54g)
Which food contains less Sodium?
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.017g)
Which food is cheaper?
Orange is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.