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Dates vs Peach - In-Depth Nutrition Comparison

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Summary of differences between Dates and Peach

  • Dates have more Fiber, Copper, Potassium, Vitamin B6, Iron, Manganese, Vitamin B5, Magnesium, and Phosphorus, however Peach is higher in Vitamin C.
  • Dates covers your daily need of Fiber 26% more than Peach.
  • Dates have 7 times more Vitamin B6 than Peach. While Dates have 0.165mg of Vitamin B6, Peach has only 0.025mg.

These are the specific foods used in this comparison Dates, deglet noor and Peaches, yellow, raw.

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Dates  vs Peach 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
:
1
Peach
Contains more Iron +308%
Contains more Calcium +550%
Contains more Potassium +245.3%
Contains more Magnesium +377.8%
Contains more Copper +202.9%
Contains more Zinc +70.6%
Contains more Phosphorus +210%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 17% 7% 23% 5% 9% 0%
Contains more Iron +308%
Contains more Calcium +550%
Contains more Potassium +245.3%
Contains more Magnesium +377.8%
Contains more Copper +202.9%
Contains more Zinc +70.6%
Contains more Phosphorus +210%
Contains less Sodium -100%

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
:
3
Peach
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +58.1%
Contains more Vitamin B5 +285%
Contains more Vitamin B6 +560%
Contains more Folate +375%
Contains more Vitamin C +1550%
Contains more Vitamin A +3160%
Contains more Vitamin E +1360%
Equal in Vitamin K - 2.6
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 22% 20% 15% 0% 6% 8% 16% 10% 6% 0% 7% 3%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +58.1%
Contains more Vitamin B5 +285%
Contains more Vitamin B6 +560%
Contains more Folate +375%
Contains more Vitamin C +1550%
Contains more Vitamin A +3160%
Contains more Vitamin E +1360%
Equal in Vitamin K - 2.6

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
9
Peach
Mineral Summary Score
30
Dates
9
Peach

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
5%
Peach
Carbohydrates
75%
Dates
10%
Peach
Fats
2%
Dates
1%
Peach

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 Peach
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Peach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Peach
Peach is lower in Sugar (difference - 54.96g)
Which food contains less Sodium?
Peach
Peach contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peach
Peach is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Peach
Peach is cheaper (difference - $1.7)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (42)

All nutrients comparison - raw data values

Nutrient Dates Peach Opinion
Calories 282 39 Dates
Protein 2.45 0.91 Dates
Fats 0.39 0.25 Dates
Vitamin C 0.4 6.6 Peach
Net carbs 67.02999877929688 8.039999961853027 Dates
Carbs 75.03 9.54 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.25 Dates
Calcium 39 6 Dates
Potassium 656 190 Dates
Magnesium 43 9 Dates
Sugar 63.35 8.39 Peach
Fiber 8 1.5 Dates
Copper 0.206 0.068 Dates
Zinc 0.29 0.17 Dates
Starch 0 Peach
Phosphorus 62 20 Dates
Sodium 2 0 Peach
Vitamin A 10 326 Peach
Vitamin E 0.05 0.73 Peach
Vitamin D 0 0
Vitamin B1 0.052 0.024 Dates
Vitamin B2 0.066 0.031 Dates
Vitamin B3 1.274 0.806 Dates
Vitamin B5 0.589 0.153 Dates
Vitamin B6 0.165 0.025 Dates
Vitamin B12 0 0
Vitamin K 2.7 2.6 Dates
Folate 19 4 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.019 Peach
Monounsaturated Fat 0.036 0.067 Peach
Polyunsaturated fat 0.019 0.086 Peach
Tryptophan 0.012 0.01 Dates
Threonine 0.043 0.016 Dates
Isoleucine 0.049 0.017 Dates
Leucine 0.084 0.027 Dates
Lysine 0.066 0.03 Dates
Methionine 0.022 0.01 Dates
Phenylalanine 0.05 0.019 Dates
Valine 0.071 0.022 Dates
Histidine 0.032 0.013 Dates
Fructose 19.56 1.53 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 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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.