Dates vs. Agave nectar — In-Depth Nutrition Comparison
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How are Dates and Agave nectar different?
- Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Magnesium, and Phosphorus, however, Agave nectar is richer in Vitamin C, Vitamin K, and Vitamin B2.
- Daily need coverage for Fiber from Dates is 31% higher.
- Dates contain 164 times more Potassium than Agave nectar. While Dates contain 656mg of Potassium, Agave nectar contains only 4mg.
Dates, deglet noor and Sweetener, syrup, agave are the varieties used in this article.
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.
Contains
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Calcium
+3800%
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Iron
+1033.3%
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Magnesium
+4200%
Contains
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Phosphorus
+6100%
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Potassium
+16300%
Contains
less
Sodium
-50%
Contains
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Zinc
+2800%
Contains
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Copper
+2188.9%
Contains
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Manganese
+5140%
Contains
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Selenium
+76.5%
Contains
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Calcium
+3800%
Contains
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Iron
+1033.3%
Contains
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Magnesium
+4200%
Contains
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Phosphorus
+6100%
Contains
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Potassium
+16300%
Contains
less
Sodium
-50%
Contains
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Zinc
+2800%
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Copper
+2188.9%
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Manganese
+5140%
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Selenium
+76.5%
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
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Vitamin B3
+84.9%
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Vitamin A
+1460%
Contains
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Vitamin E
+1860%
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Vitamin C
+4150%
Contains
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Vitamin B1
+134.6%
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Vitamin B2
+150%
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Vitamin B6
+41.8%
Contains
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Folate
+57.9%
Contains
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Vitamin K
+733.3%
Contains
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Vitamin B3
+84.9%
Contains
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Vitamin A
+1460%
Contains
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Vitamin E
+1860%
Contains
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Vitamin C
+4150%
Contains
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Vitamin B1
+134.6%
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Vitamin B2
+150%
Contains
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Vitamin B6
+41.8%
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Folate
+57.9%
Contains
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Vitamin K
+733.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+2622.2%
Contains
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Other
+966.7%
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Fats
+15.4%
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Water
+11.7%
Equal in Carbs - 76.37
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
0.09 g
Fats:
0.45 g
Carbs:
76.37 g
Water:
22.94 g
Other:
0.15 g
Contains
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Protein
+2622.2%
Contains
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Other
+966.7%
Contains
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Fats
+15.4%
Contains
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Water
+11.7%
Equal in Carbs - 76.37
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
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Glucose
+59.9%
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Maltose
+∞%
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Fructose
+184.3%
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
Starch:
0 g
Sucrose:
0 g
Glucose:
12.43 g
Fructose:
55.6 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
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Glucose
+59.9%
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Maltose
+∞%
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Fructose
+184.3%
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 67.03g | 76.17g |
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| Protein | 2.45g | 0.09g |
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| Fats | 0.39g | 0.45g |
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| Carbs | 75.03g | 76.37g |
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| Calories | 282kcal | 310kcal |
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| Fructose | 19.56g | 55.6g |
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| Sugar | 63.35g | 68.03g |
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| Fiber | 8g | 0.2g |
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| Calcium | 39mg | 1mg |
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| Iron | 1.02mg | 0.09mg |
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| Magnesium | 43mg | 1mg |
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| Phosphorus | 62mg | 1mg |
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| Potassium | 656mg | 4mg |
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| Sodium | 2mg | 4mg |
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| Zinc | 0.29mg | 0.01mg |
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| Copper | 0.206mg | 0.009mg |
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| Manganese | 0.262mg | 0.005mg |
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| Selenium | 3µg | 1.7µg |
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| Vitamin A | 10IU | 156IU |
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| Vitamin A RAE | 0µg | 8µg |
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| Vitamin E | 0.05mg | 0.98mg |
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| Vitamin C | 0.4mg | 17mg |
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| Vitamin B1 | 0.052mg | 0.122mg |
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| Vitamin B2 | 0.066mg | 0.165mg |
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| Vitamin B3 | 1.274mg | 0.689mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg | 0.234mg |
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| Folate | 19µg | 30µg |
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| Vitamin K | 2.7µg | 22.5µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Saturated Fat | 0.032g | 0g |
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| Monounsaturated Fat | 0.036g | 0g |
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| Polyunsaturated fat | 0.019g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
25%
Minerals Daily Need Coverage Score
29%
2%
Comparison summary
Which food is lower in Sugar?
Dates is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Dates contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Saturated Fat?
Agave nectar is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Agave nectar is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Agave nectar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)