Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Dates vs Orange - In-Depth Nutrition Comparison

Compare

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
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
:
2
Orange
Contains more Iron +920%
Contains more Potassium +262.4%
Contains more Magnesium +330%
Contains more Copper +357.8%
Contains more Zinc +314.3%
Contains more Phosphorus +342.9%
Contains less Sodium -100%
Equal in Calcium - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +920%
Contains more Potassium +262.4%
Contains more Magnesium +330%
Contains more Copper +357.8%
Contains more Zinc +314.3%
Contains more Phosphorus +342.9%
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 C +13200%
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin B1 +67.3%
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 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
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 C +13200%
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin B1 +67.3%
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
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 the food
Protein
15%
Dates
6%
Orange
Carbohydrates
75%
Dates
12%
Orange
Fats
2%
Dates
1%
Orange

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
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
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
Orange contains less Sugars (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 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 Opinion
Calories 282 47 Dates
Protein 2.45 0.94 Dates
Fats 0.39 0.12 Dates
Vitamin C 0.4 53.2 Orange
Carbs 75.03 11.75 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.1 Dates
Calcium 39 40 Orange
Potassium 656 181 Dates
Magnesium 43 10 Dates
Sugars 63.35 9.35 Orange
Fiber 8 2.4 Dates
Copper 0.206 0.045 Dates
Zinc 0.29 0.07 Dates
Starch
Phosphorus 62 14 Dates
Sodium 2 0 Orange
Vitamin A 10 225 Orange
Vitamin E 0.05 0.18 Orange
Vitamin D 0 0
Vitamin B1 0.052 0.087 Orange
Vitamin B2 0.066 0.04 Dates
Vitamin B3 1.274 0.282 Dates
Vitamin B5 0.589 0.25 Dates
Vitamin B6 0.165 0.06 Dates
Vitamin B12 0 0
Vitamin K 2.7 0 Dates
Folate 19 30 Orange
Trans Fat 0 0
Saturated Fat 0.032 0.015 Orange
Monounsaturated Fat 0.036 0.023 Dates
Polyunsaturated fat 0.019 0.025 Orange
Tryptophan 0.012 0.009 Dates
Threonine 0.043 0.015 Dates
Isoleucine 0.049 0.025 Dates
Leucine 0.084 0.023 Dates
Lysine 0.066 0.047 Dates
Methionine 0.022 0.02 Dates
Phenylalanine 0.05 0.031 Dates
Valine 0.071 0.04 Dates
Histidine 0.032 0.018 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 - 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.