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Dates vs. Pecan — In-Depth Nutrition Comparison

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How are dates and pecan different?

  • Dates are higher in potassium; however, pecan is richer in manganese, copper, vitamin B1, zinc, phosphorus, iron, magnesium, and vitamin E.
  • Daily need coverage for manganese for pecan is 184% higher.
  • Dates contain 2 times more potassium than pecan. While dates contain 656mg of potassium, pecan contains only 410mg.
  • Dates have less saturated fat.
  • Pecan has a lower glycemic index (10) than dates (42).

Dates, deglet noor and Nuts, pecans are the varieties used in this article.

Infographic

Dates vs Pecan 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Pecan
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more PotassiumPotassium +60%
Contains more MagnesiumMagnesium +181.4%
Contains more CalciumCalcium +79.5%
Contains more IronIron +148%
Contains more CopperCopper +482.5%
Contains more ZincZinc +1462.1%
Contains more PhosphorusPhosphorus +346.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1617.6%
Contains more SeleniumSelenium +26.7%

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.
Dates
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Pecan
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +175%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin B1Vitamin B1 +1169.2%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin KVitamin K +29.6%
Contains more FolateFolate +15.8%
Contains more CholineCholine +542.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.167mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more CarbsCarbs +441.3%
Contains more WaterWater +483.2%
Contains more ProteinProtein +274.3%
Contains more FatsFats +18353.8%
~equal in Other ~1.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +113236.1%
Contains more Poly. FatPolyunsaturated fat +113657.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Pecan
1
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +511.3%
Contains more GlucoseGlucose +49575%
Contains more FructoseFructose +48800%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Pecan
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Pecan DV% diff.
Manganese 0.262mg 4.5mg 184%
Polyunsaturated fat 0.019g 21.614g 144%
Copper 0.206mg 1.2mg 110%
Fats 0.39g 71.97g 110%
Monounsaturated fat 0.036g 40.801g 102%
Vitamin B1 0.052mg 0.66mg 51%
Zinc 0.29mg 4.53mg 39%
Phosphorus 62mg 277mg 31%
Saturated fat 0.032g 6.18g 28%
Fructose 19.56g 0.04g 24%
Carbs 75.03g 13.86g 20%
Calories 282kcal 691kcal 20%
Iron 1.02mg 2.53mg 19%
Magnesium 43mg 121mg 19%
Protein 2.45g 9.17g 13%
Vitamin E 0.05mg 1.4mg 9%
Potassium 656mg 410mg 7%
Choline 6.3mg 40.5mg 6%
Fiber 8g 9.6g 6%
Vitamin B2 0.066mg 0.13mg 5%
Vitamin B5 0.589mg 0.863mg 5%
Vitamin B6 0.165mg 0.21mg 3%
Calcium 39mg 70mg 3%
Vitamin C 0.4mg 1.1mg 1%
Folate 19µg 22µg 1%
Vitamin K 2.7µg 3.5µg 1%
Vitamin B3 1.274mg 1.167mg 1%
Selenium 3µg 3.8µg 1%
Net carbs 67.03g 4.26g N/A
Sugar 63.35g 3.97g N/A
Starch 0.46g 0%
Sodium 2mg 0mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.012mg 0.093mg 0%
Threonine 0.043mg 0.306mg 0%
Isoleucine 0.049mg 0.336mg 0%
Leucine 0.084mg 0.598mg 0%
Lysine 0.066mg 0.287mg 0%
Methionine 0.022mg 0.183mg 0%
Phenylalanine 0.05mg 0.426mg 0%
Valine 0.071mg 0.411mg 0%
Histidine 0.032mg 0.262mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Dates
31%
Pecan
Minerals Daily Need Coverage Score
29%
Dates
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 59.38g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 6.148g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.