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  6. Dried fruit vs. Dates

Dried fruit vs. Dates — In-Depth Nutrition Comparison

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How are Dried fruit and Dates different?

  • Dried fruit has more Vitamin E, Iron, Vitamin A, Copper, Potassium, and Vitamin B3 than Dates.
  • Daily need coverage for Vitamin E from Dried fruit is 29% higher.
  • 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
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Dates
Dates
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +35940%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Dates
Dates
1
2% 75% 21%
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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Dates
Dates
0
37% 41% 22%
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
15% 61% 23%
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
Dates
Dates
3
38% 31% 31%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 241kcal 282kcal Dates
Protein 3.39g 2.45g Dried fruit
Fats 0.51g 0.39g Dried fruit
Vitamin C 1mg 0.4mg Dried fruit
Net carbs 55.34g 67.03g Dates
Carbs 62.64g 75.03g Dates
Magnesium 32mg 43mg Dates
Calcium 55mg 39mg Dried fruit
Potassium 1162mg 656mg Dried fruit
Iron 2.66mg 1.02mg Dried fruit
Sugar 53.44g 63.35g Dried fruit
Fiber 7.3g 8g Dates
Copper 0.343mg 0.206mg Dried fruit
Zinc 0.39mg 0.29mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 62mg Dried fruit
Sodium 10mg 2mg Dates
Vitamin A 3604IU 10IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.05mg Dried fruit
Manganese 0.235mg 0.262mg Dates
Selenium 2.2µg 3µg Dates
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
Vitamin K 3.1µg 2.7µg Dried fruit
Folate 10µg 19µg Dates
Choline 13.9mg 6.3mg 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
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
Fructose 12.47g 19.56g Dates

Which food is preferable for your diet?

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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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
36%
Dried fruit
12%
Dates
Minerals Daily Need Coverage Score
44%
Dried fruit
29%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.