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  6. Dried Figs vs. Dates

Dried Figs vs. Dates — In-Depth Nutrition Comparison

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Differences between dried Figs and dates

  • Dates contain less iron, calcium, manganese, vitamin K, copper, fiber, and magnesium than dried Figs.
  • Dried Figs's daily need coverage for iron is 13% higher.
  • Dates contain 6 times less Vitamin K than dried Figs. Dried Figs contains 15.6µg of Vitamin K, while dates contain 2.7µg.
  • The amount of sugar in dried Figs is lower.

The food types used in this comparison are Figs, dried, uncooked and Dates, deglet noor.

Infographic

Dried Figs 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 49% 49% 60% 76% 96% 15% 29% 1.3% 67% 3.3%
Dates
Dates
2
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 MagnesiumMagnesium +58.1%
Contains more CalciumCalcium +315.4%
Contains more IronIron +99%
Contains more CopperCopper +39.3%
Contains more ZincZinc +89.7%
Contains more ManganeseManganese +94.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +400%
~equal in Potassium ~656mg
~equal in Phosphorus ~62mg

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 4% 0.6% 7% 0% 21% 19% 12% 26% 24% 0% 39% 6.8% 8.6%
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 +200%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +63.5%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin KVitamin K +477.8%
Contains more CholineCholine +150.8%
Contains more Vitamin B3Vitamin B3 +105.8%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B6Vitamin B6 +55.7%
Contains more FolateFolate +111.1%
~equal in Vitamin A ~10IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 64% 30% 2%
Protein: 3.3 g
Fats: 0.93 g
Carbs: 63.87 g
Water: 30.05 g
Other: 1.85 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 +34.7%
Contains more FatsFats +138.5%
Contains more WaterWater +46.4%
Contains more OtherOther +15.6%
Contains more CarbsCarbs +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 25% 53%
Saturated Fat: Sat. Fat 0.144 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.345 g
Dates
Dates
1
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 more Mono. FatMonounsaturated Fat +341.7%
Contains more Poly. FatPolyunsaturated fat +1715.8%
Contains less Sat. FatSaturated Fat -77.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 47% 43%
Starch: 5.07 g
Sucrose: 0.07 g
Glucose: 24.79 g
Fructose: 22.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.13 g
Dates
Dates
2
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 +24.8%
Contains more FructoseFructose +17.2%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +33957.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Figs Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried Figs Dates Opinion
Calories 249kcal 282kcal Dates
Protein 3.3g 2.45g Dried Figs
Fats 0.93g 0.39g Dried Figs
Vitamin C 1.2mg 0.4mg Dried Figs
Net carbs 54.07g 67.03g Dates
Carbs 63.87g 75.03g Dates
Magnesium 68mg 43mg Dried Figs
Calcium 162mg 39mg Dried Figs
Potassium 680mg 656mg Dried Figs
Iron 2.03mg 1.02mg Dried Figs
Sugar 47.92g 63.35g Dried Figs
Fiber 9.8g 8g Dried Figs
Copper 0.287mg 0.206mg Dried Figs
Zinc 0.55mg 0.29mg Dried Figs
Starch 5.07g Dried Figs
Phosphorus 67mg 62mg Dried Figs
Sodium 10mg 2mg Dates
Vitamin A 10IU 10IU
Vitamin E 0.35mg 0.05mg Dried Figs
Manganese 0.51mg 0.262mg Dried Figs
Selenium 0.6µg 3µg Dates
Vitamin B1 0.085mg 0.052mg Dried Figs
Vitamin B2 0.082mg 0.066mg Dried Figs
Vitamin B3 0.619mg 1.274mg Dates
Vitamin B5 0.434mg 0.589mg Dates
Vitamin B6 0.106mg 0.165mg Dates
Vitamin K 15.6µg 2.7µg Dried Figs
Folate 9µg 19µg Dates
Choline 15.8mg 6.3mg Dried Figs
Saturated Fat 0.144g 0.032g Dates
Monounsaturated Fat 0.159g 0.036g Dried Figs
Polyunsaturated fat 0.345g 0.019g Dried Figs
Tryptophan 0.02mg 0.012mg Dried Figs
Threonine 0.085mg 0.043mg Dried Figs
Isoleucine 0.089mg 0.049mg Dried Figs
Leucine 0.128mg 0.084mg Dried Figs
Lysine 0.088mg 0.066mg Dried Figs
Methionine 0.034mg 0.022mg Dried Figs
Phenylalanine 0.076mg 0.05mg Dried Figs
Valine 0.122mg 0.071mg Dried Figs
Histidine 0.037mg 0.032mg Dried Figs
Fructose 22.93g 19.56g Dried Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried Figs Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Dried Figs
12%
Dates
Minerals Daily Need Coverage Score
44%
Dried Figs
29%
Dates

Comparison summary

Which food is lower in Sugar?
Dried Figs
Dried Figs is lower in Sugar (difference - 15.43g)
Which food is lower in glycemic index?
Dried Figs
Dried Figs is lower in glycemic index (difference - 42)
Which food is cheaper?
Dried Figs
Dried Figs is cheaper (difference - $2)
Which food is richer in minerals?
Dried Figs
Dried Figs is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.112g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174665/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.