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Dates vs Quince - In-Depth Nutrition Comparison

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Summary of differences between Dates and Quince

  • Dates have more Fiber, Potassium, Vitamin B5, Vitamin B6, Copper, Magnesium, Vitamin B3, and Phosphorus, however Quince is higher in Vitamin C.
  • Dates covers your daily need of Fiber 24% more than Quince.
  • Dates have 7 times more Vitamin B5 than Quince. While Dates have 0.589mg of Vitamin B5, Quince has only 0.081mg.

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

Infographic

Dates  vs Quince 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
:
0
Quince
Contains more Calcium +254.5%
Contains more Iron +45.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +264.7%
Contains more Potassium +233%
Contains less Sodium -50%
Contains more Zinc +625%
Contains more Copper +58.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 27% 6% 8% 18% 1% 2% 44%
Contains more Calcium +254.5%
Contains more Iron +45.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +264.7%
Contains more Potassium +233%
Contains less Sodium -50%
Contains more Zinc +625%
Contains more Copper +58.5%

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
:
2
Quince
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +537%
Contains more Vitamin B5 +627.2%
Contains more Vitamin B6 +312.5%
Contains more Folate +533.3%
Contains more Vitamin A +300%
Contains more Vitamin C +3650%
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 3% 0% 0% 50% 5% 7% 4% 5% 10% 3% 0% 0%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +537%
Contains more Vitamin B5 +627.2%
Contains more Vitamin B6 +312.5%
Contains more Folate +533.3%
Contains more Vitamin A +300%
Contains more Vitamin C +3650%

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

All nutrients comparison - raw data values

Nutrient Dates Quince Opinion
Net carbs 67.03g 13.4g Dates
Protein 2.45g 0.4g Dates
Fats 0.39g 0.1g Dates
Carbs 75.03g 15.3g Dates
Calories 282kcal 57kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g Quince
Fiber 8g 1.9g Dates
Calcium 39mg 11mg Dates
Iron 1.02mg 0.7mg Dates
Magnesium 43mg 8mg Dates
Phosphorus 62mg 17mg Dates
Potassium 656mg 197mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg 0.04mg Dates
Copper 0.206mg 0.13mg Dates
Vitamin A 10IU 40IU Quince
Vitamin E 0.05mg mg Dates
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 15mg Quince
Vitamin B1 0.052mg 0.02mg Dates
Vitamin B2 0.066mg 0.03mg Dates
Vitamin B3 1.274mg 0.2mg Dates
Vitamin B5 0.589mg 0.081mg Dates
Vitamin B6 0.165mg 0.04mg Dates
Folate 19µg 3µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.01g Quince
Monounsaturated Fat 0.036g 0.036g
Polyunsaturated fat 0.019g 0.05g Quince

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Quince
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
7
Quince
Mineral Summary Score
30
Dates
13
Quince

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
2%
Quince
Carbohydrates
75%
Dates
15%
Quince
Fats
2%
Dates
0%
Quince

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 7)
Which food is cheaper?
Quince
Quince is cheaper (difference - $1.3)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
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)

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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.