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  6. Fruit preserves vs. Dates

Fruit preserves vs. Dates — In-Depth Nutrition Comparison

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The main differences between fruit preserves and dates

  • Fruit preserves are richer in vitamin C, yet dates are richer in fiber, potassium, copper, vitamin B5, vitamin B6, manganese, magnesium, vitamin B3, and iron.
  • Daily need coverage for fiber for dates is 28% higher.
  • Fruit preserves contain 22 times more vitamin C than dates. Fruit preserves contain 8.8mg of vitamin C, while dates contain 0.4mg.

Food types used in this article are Jams and preserves and Dates, deglet noor.

Infographic

Fruit preserves 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" 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Dates
Dates
10
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 +975%
Contains more CalciumCalcium +95%
Contains more PotassiumPotassium +751.9%
Contains more IronIron +108.2%
Contains more CopperCopper +106%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +226.3%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +555%
Contains more SeleniumSelenium +50%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Dates
Dates
6
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% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more CholineCholine +61.9%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B3Vitamin B3 +3438.9%
Contains more Vitamin B5Vitamin B5 +2845%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Dates DV% diff.
Fiber 1.1g 8g 28%
Fructose 19.56g 24%
Potassium 77mg 656mg 17%
Copper 0.1mg 0.206mg 12%
Vitamin B5 0.02mg 0.589mg 11%
Vitamin B6 0.02mg 0.165mg 11%
Manganese 0.04mg 0.262mg 10%
Vitamin C 8.8mg 0.4mg 9%
Magnesium 4mg 43mg 9%
Vitamin B3 0.036mg 1.274mg 8%
Iron 0.49mg 1.02mg 7%
Phosphorus 19mg 62mg 6%
Protein 0.37g 2.45g 4%
Vitamin B1 0.016mg 0.052mg 3%
Zinc 0.06mg 0.29mg 2%
Calcium 20mg 39mg 2%
Carbs 68.86g 75.03g 2%
Folate 11µg 19µg 2%
Selenium 2µg 3µg 2%
Vitamin K 0µg 2.7µg 2%
Choline 10.2mg 6.3mg 1%
Vitamin B2 0.076mg 0.066mg 1%
Sodium 32mg 2mg 1%
Calories 278kcal 282kcal 0%
Fats 0.07g 0.39g 0%
Net carbs 67.76g 67.03g N/A
Sugar 48.5g 63.35g N/A
Vitamin E 0.12mg 0.05mg 0%
Saturated fat 0.01g 0.032g 0%
Monounsaturated fat 0.038g 0.036g 0%
Polyunsaturated fat 0g 0.019g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.023mg 0.043mg 0%
Isoleucine 0.017mg 0.049mg 0%
Leucine 0.037mg 0.084mg 0%
Lysine 0.03mg 0.066mg 0%
Methionine 0.001mg 0.022mg 0%
Phenylalanine 0.021mg 0.05mg 0%
Valine 0.021mg 0.071mg 0%
Histidine 0.014mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Dates
Dates
4
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 WaterWater +48.4%
Contains more ProteinProtein +562.2%
Contains more FatsFats +457.1%
Contains more OtherOther +595.7%
~equal in Carbs ~75.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -68.8%
Contains more Poly. FatPolyunsaturated fat +∞%
~equal in Monounsaturated fat ~0.036g

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.