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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.
  • 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 Sugars.

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

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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 Iron +160.8%
Contains more Calcium +41%
Contains more Potassium +77.1%
Contains more Copper +66.5%
Contains more Zinc +34.5%
Contains more Phosphorus +14.5%
Contains more Magnesium +34.4%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +160.8%
Contains more Calcium +41%
Contains more Potassium +77.1%
Contains more Copper +66.5%
Contains more Zinc +34.5%
Contains more Phosphorus +14.5%
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 C +150%
Contains more Vitamin A +35940%
Contains more Vitamin E +8560%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
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%
Contains more Vitamin C +150%
Contains more Vitamin A +35940%
Contains more Vitamin E +8560%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
20%
Dried fruit
15%
Dates
Carbohydrates
63%
Dried fruit
75%
Dates
Fats
2%
Dried fruit
2%
Dates

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Dried fruit
Dried fruit contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Dates Opinion
Calories 241 282 Dates
Protein 3.39 2.45 Dried fruit
Fats 0.51 0.39 Dried fruit
Vitamin C 1 0.4 Dried fruit
Carbs 62.64 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 1.02 Dried fruit
Calcium 55 39 Dried fruit
Potassium 1162 656 Dried fruit
Magnesium 32 43 Dates
Sugars 53.44 63.35 Dried fruit
Fiber 7.3 8 Dates
Copper 0.343 0.206 Dried fruit
Zinc 0.39 0.29 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 71 62 Dried fruit
Sodium 10 2 Dates
Vitamin A 3604 10 Dried fruit
Vitamin E 4.33 0.05 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.052 Dates
Vitamin B2 0.074 0.066 Dried fruit
Vitamin B3 2.589 1.274 Dried fruit
Vitamin B5 0.516 0.589 Dates
Vitamin B6 0.143 0.165 Dates
Vitamin B12 0 0
Vitamin K 3.1 2.7 Dried fruit
Folate 10 19 Dates
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.032 Dried fruit
Monounsaturated Fat 0.074 0.036 Dried fruit
Polyunsaturated fat 0.074 0.019 Dried fruit
Tryptophan 0.016 0.012 Dried fruit
Threonine 0.073 0.043 Dried fruit
Isoleucine 0.063 0.049 Dried fruit
Leucine 0.105 0.084 Dried fruit
Lysine 0.083 0.066 Dried fruit
Methionine 0.015 0.022 Dates
Phenylalanine 0.062 0.05 Dried fruit
Valine 0.078 0.071 Dried fruit
Histidine 0.047 0.032 Dried fruit
Fructose 12.47 19.56 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 of 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.