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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 from 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
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.
Fruit preserves
Fruit preserves
0
:
10
Dates
Dates
Contains more Calcium +95%
Contains more Iron +108.2%
Contains more Magnesium +975%
Contains more Phosphorus +226.3%
Contains more Potassium +751.9%
Contains less Sodium -93.8%
Contains more Zinc +383.3%
Contains more Copper +106%
Contains more Manganese +555%
Contains more Selenium +50%
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +95%
Contains more Iron +108.2%
Contains more Magnesium +975%
Contains more Phosphorus +226.3%
Contains more Potassium +751.9%
Contains less Sodium -93.8%
Contains more Zinc +383.3%
Contains more Copper +106%
Contains more Manganese +555%
Contains more Selenium +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.
Fruit preserves
Fruit preserves
3
:
7
Dates
Dates
Contains more Vitamin E +140%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +15.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +3438.9%
Contains more Vitamin B5 +2845%
Contains more Vitamin B6 +725%
Contains more Folate +72.7%
Contains more Vitamin K +∞%
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin E +140%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +15.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +3438.9%
Contains more Vitamin B5 +2845%
Contains more Vitamin B6 +725%
Contains more Folate +72.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit preserves
Fruit preserves
1
:
4
Dates
Dates
Contains more Water +48.4%
Contains more Protein +562.2%
Contains more Fats +457.1%
Contains more Other +595.7%
Equal in Carbs - 75.03
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Dates
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 Water +48.4%
Contains more Protein +562.2%
Contains more Fats +457.1%
Contains more Other +595.7%
Equal in Carbs - 75.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit preserves
Fruit preserves
2
:
1
Dates
Dates
Contains less Saturated Fat -68.8%
Contains more Polyunsaturated fat +∞%
Equal in Monounsaturated Fat - 0.036
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -68.8%
Contains more Polyunsaturated fat +∞%
Equal in Monounsaturated Fat - 0.036

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit preserves Dates
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Fruit preserves
12%
Dates
Minerals Daily Need Coverage Score
10%
Fruit preserves
29%
Dates

Comparison summary

Which food is lower in Sugar?
Fruit preserves
Fruit preserves is lower in Sugar (difference - 14.85g)
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.