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  6. Olive vs. Dates

Olive vs. Dates — In-Depth Nutrition Comparison

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Significant differences between Olive and Dates

  • Olive has more Iron, and Vitamin E , however, Dates are richer in Fiber, Potassium, Vitamin B6, Vitamin B5, Manganese, Magnesium, and Phosphorus.
  • Olive covers your daily Sodium needs 32% more than Dates .
  • Dates have 33 times less Vitamin E than Olive. Olive has 1.65mg of Vitamin E , while Dates have 0.05mg.
  • Dates contain less Sodium.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Dates, deglet noor.

Infographic

Olive 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.
Olive
Olive
3
:
7
Dates
Dates
Contains more Calcium +125.6%
Contains more Iron +223.5%
Contains more Copper +21.8%
Contains more Magnesium +975%
Contains more Phosphorus +1966.7%
Contains more Potassium +8100%
Contains less Sodium -99.7%
Contains more Zinc +31.8%
Contains more Manganese +1210%
Contains more Selenium +233.3%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +125.6%
Contains more Iron +223.5%
Contains more Copper +21.8%
Contains more Magnesium +975%
Contains more Phosphorus +1966.7%
Contains more Potassium +8100%
Contains less Sodium -99.7%
Contains more Zinc +31.8%
Contains more Manganese +1210%
Contains more Selenium +233.3%

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.
Olive
Olive
3
:
7
Dates
Dates
Contains more Vitamin A +3930%
Contains more Vitamin E +3200%
Contains more Vitamin C +125%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3343.2%
Contains more Vitamin B5 +3826.7%
Contains more Vitamin B6 +1733.3%
Contains more Folate +∞%
Contains more Vitamin K +92.9%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 A +3930%
Contains more Vitamin E +3200%
Contains more Vitamin C +125%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3343.2%
Contains more Vitamin B5 +3826.7%
Contains more Vitamin B6 +1733.3%
Contains more Folate +∞%
Contains more Vitamin K +92.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Dates
Dates
Contains more Fats +2638.5%
Contains more Water +289.6%
Contains more Other +39.4%
Contains more Protein +191.7%
Contains more Carbs +1098.6%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +2638.5%
Contains more Water +289.6%
Contains more Other +39.4%
Contains more Protein +191.7%
Contains more Carbs +1098.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +21811.1%
Contains more Polyunsaturated fat +4694.7%
Contains less Saturated Fat -97.7%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +21811.1%
Contains more Polyunsaturated fat +4694.7%
Contains less Saturated Fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Dates Opinion
Net carbs 3.06g 67.03g Dates
Protein 0.84g 2.45g Dates
Fats 10.68g 0.39g Olive
Carbs 6.26g 75.03g Dates
Calories 115kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 0g 63.35g Olive
Fiber 3.2g 8g Dates
Calcium 88mg 39mg Olive
Iron 3.3mg 1.02mg Olive
Magnesium 4mg 43mg Dates
Phosphorus 3mg 62mg Dates
Potassium 8mg 656mg Dates
Sodium 735mg 2mg Dates
Zinc 0.22mg 0.29mg Dates
Copper 0.251mg 0.206mg Olive
Manganese 0.02mg 0.262mg Dates
Selenium 0.9µg 3µg Dates
Vitamin A 403IU 10IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.05mg Olive
Vitamin C 0.9mg 0.4mg Olive
Vitamin B1 0.003mg 0.052mg Dates
Vitamin B2 0mg 0.066mg Dates
Vitamin B3 0.037mg 1.274mg Dates
Vitamin B5 0.015mg 0.589mg Dates
Vitamin B6 0.009mg 0.165mg Dates
Folate 0µg 19µg Dates
Vitamin K 1.4µg 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.026mg 0.043mg Dates
Isoleucine 0.031mg 0.049mg Dates
Leucine 0.05mg 0.084mg Dates
Lysine 0.032mg 0.066mg Dates
Methionine 0.012mg 0.022mg Dates
Phenylalanine 0.029mg 0.05mg Dates
Valine 0.038mg 0.071mg Dates
Histidine 0.023mg 0.032mg Dates
Saturated Fat 1.415g 0.032g Dates
Monounsaturated Fat 7.888g 0.036g Olive
Polyunsaturated fat 0.911g 0.019g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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%
Olive
12%
Dates
Minerals Daily Need Coverage Score
35%
Olive
29%
Dates

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 733mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 1.383g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 42)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1.5)
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)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.