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Dried fruit vs Dates - In-Depth Nutrition Comparison

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How are Dried fruit and Dates different?

  • Dried fruit is higher in Vitamin E , Iron, Copper, Potassium, and Vitamin B3, however Dates are richer in Vitamin A RAE.
  • Daily need coverage for Vitamin E from Dried fruit is 29% higher.
  • Dried fruit contains 3 times more Iron than Dates . While Dried fruit contains 2.66mg of Iron, Dates contain only 1.02mg.
  • Dried fruit has less Sugar.

Apricots, dried, sulfured, uncooked and Dates, deglet noor are the varieties used in this article.

Infographic

Dried fruit vs Dates  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
Contains more Calcium +41%
Contains more Iron +160.8%
Contains more Phosphorus +14.5%
Contains more Potassium +77.1%
Contains more Zinc +34.5%
Contains more Copper +66.5%
Contains more Magnesium +34.4%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +41%
Contains more Iron +160.8%
Contains more Phosphorus +14.5%
Contains more Potassium +77.1%
Contains more Zinc +34.5%
Contains more Copper +66.5%
Contains more Magnesium +34.4%
Contains less Sodium -80%

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
:
Contains more Vitamin A +35940%
Contains more Vitamin E +8560%
Contains more Vitamin C +150%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +103.2%
Contains more Vitamin K +14.8%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +15.4%
Contains more Folate +90%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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%
Contains more Vitamin A +35940%
Contains more Vitamin E +8560%
Contains more Vitamin C +150%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +103.2%
Contains more Vitamin K +14.8%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +15.4%
Contains more Folate +90%

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.
Dried fruit Dates
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Dates Opinion
Net carbs 55.34g 67.03g Dates
Protein 3.39g 2.45g Dried fruit
Fats 0.51g 0.39g Dried fruit
Carbs 62.64g 75.03g Dates
Calories 241kcal 282kcal Dates
Starch 0.35g g Dried fruit
Fructose 12.47g 19.56g Dates
Sugar 53.44g 63.35g Dried fruit
Fiber 7.3g 8g Dates
Calcium 55mg 39mg Dried fruit
Iron 2.66mg 1.02mg Dried fruit
Magnesium 32mg 43mg Dates
Phosphorus 71mg 62mg Dried fruit
Potassium 1162mg 656mg Dried fruit
Sodium 10mg 2mg Dates
Zinc 0.39mg 0.29mg Dried fruit
Copper 0.343mg 0.206mg Dried fruit
Vitamin A 3604IU 10IU Dried fruit
Vitamin E 4.33mg 0.05mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0.4mg Dried fruit
Vitamin B1 0.015mg 0.052mg Dates
Vitamin B2 0.074mg 0.066mg Dried fruit
Vitamin B3 2.589mg 1.274mg Dried fruit
Vitamin B5 0.516mg 0.589mg Dates
Vitamin B6 0.143mg 0.165mg Dates
Folate 10µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 2.7µg Dried fruit
Tryptophan 0.016mg 0.012mg Dried fruit
Threonine 0.073mg 0.043mg Dried fruit
Isoleucine 0.063mg 0.049mg Dried fruit
Leucine 0.105mg 0.084mg Dried fruit
Lysine 0.083mg 0.066mg Dried fruit
Methionine 0.015mg 0.022mg Dates
Phenylalanine 0.062mg 0.05mg Dried fruit
Valine 0.078mg 0.071mg Dried fruit
Histidine 0.047mg 0.032mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.032g Dried fruit
Monounsaturated Fat 0.074g 0.036g Dried fruit
Polyunsaturated fat 0.074g 0.019g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Dates
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
38
Dried fruit
12
Dates
Mineral Summary Score
50
Dried fruit
30
Dates

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
20%
Dried fruit
15%
Dates
Carbohydrates
63%
Dried fruit
75%
Dates
Fats
2%
Dried fruit
2%
Dates

Comparison summary

Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 9.91g)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 8mg)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.