Dried fruit vs. Dates — In-Depth Nutrition Comparison
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How are dried fruit and dates different?
- Dried fruit has more vitamin A, vitamin E, iron, copper, potassium, and vitamin B3 than dates.
- Daily need coverage for vitamin A for dried fruit is 72% higher.
- Dried fruit contains 87 times more vitamin E than dates. While dried fruit contains 4.33mg of vitamin E, dates contain only 0.05mg.
- Dried fruit has less sugar.
- Dried fruit has a lower glycemic index (31) than dates (42).
Apricots, dried, sulfured, uncooked and Dates, deglet noor 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 more CalciumCalcium | +41% |
| Contains more PotassiumPotassium | +77.1% |
| Contains more IronIron | +160.8% |
| Contains more CopperCopper | +66.5% |
| Contains more ZincZinc | +34.5% |
| Contains more PhosphorusPhosphorus | +14.5% |
| Contains more MagnesiumMagnesium | +34.4% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +11.5% |
| Contains more SeleniumSelenium | +36.4% |
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 more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8560% |
| Contains more Vitamin B2Vitamin B2 | +12.1% |
| Contains more Vitamin B3Vitamin B3 | +103.2% |
| Contains more Vitamin KVitamin K | +14.8% |
| Contains more CholineCholine | +120.6% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B5Vitamin B5 | +14.1% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more FolateFolate | +90% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 4.33mg | 0.05mg | 29% |
| Iron | 2.66mg | 1.02mg | 21% |
| Vitamin A | 180µg | 0µg | 20% |
| Copper | 0.343mg | 0.206mg | 15% |
| Potassium | 1162mg | 656mg | 15% |
| Fructose | 12.47g | 19.56g | 9% |
| Vitamin B3 | 2.589mg | 1.274mg | 8% |
| Carbs | 62.64g | 75.03g | 4% |
| Fiber | 7.3g | 8g | 3% |
| Vitamin B1 | 0.015mg | 0.052mg | 3% |
| Magnesium | 32mg | 43mg | 3% |
| Calories | 241kcal | 282kcal | 2% |
| Calcium | 55mg | 39mg | 2% |
| Folate | 10µg | 19µg | 2% |
| Protein | 3.39g | 2.45g | 2% |
| Vitamin B6 | 0.143mg | 0.165mg | 2% |
| Zinc | 0.39mg | 0.29mg | 1% |
| Choline | 13.9mg | 6.3mg | 1% |
| Phosphorus | 71mg | 62mg | 1% |
| Vitamin C | 1mg | 0.4mg | 1% |
| Manganese | 0.235mg | 0.262mg | 1% |
| Selenium | 2.2µg | 3µg | 1% |
| Vitamin B2 | 0.074mg | 0.066mg | 1% |
| Vitamin B5 | 0.516mg | 0.589mg | 1% |
| Fats | 0.51g | 0.39g | 0% |
| Net carbs | 55.34g | 67.03g | N/A |
| Sugar | 53.44g | 63.35g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 10mg | 2mg | 0% |
| Vitamin K | 3.1µg | 2.7µg | 0% |
| Saturated fat | 0.017g | 0.032g | 0% |
| Monounsaturated fat | 0.074g | 0.036g | 0% |
| Polyunsaturated fat | 0.074g | 0.019g | 0% |
| Tryptophan | 0.016mg | 0.012mg | 0% |
| Threonine | 0.073mg | 0.043mg | 0% |
| Isoleucine | 0.063mg | 0.049mg | 0% |
| Leucine | 0.105mg | 0.084mg | 0% |
| Lysine | 0.083mg | 0.066mg | 0% |
| Methionine | 0.015mg | 0.022mg | 0% |
| Phenylalanine | 0.062mg | 0.05mg | 0% |
| Valine | 0.078mg | 0.071mg | 0% |
| Histidine | 0.047mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +38.4% |
| Contains more FatsFats | +30.8% |
| Contains more WaterWater | +50.5% |
| Contains more OtherOther | +60.6% |
| Contains more CarbsCarbs | +19.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains less Sat. FatSaturated fat | -46.9% |
| Contains more Mono. FatMonounsaturated fat | +105.6% |
| Contains more Poly. FatPolyunsaturated fat | +289.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +66.5% |
| Contains more SucroseSucrose | +202.2% |
| Contains more FructoseFructose | +56.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
