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  6. Orange vs. Dates

Orange vs. Dates — In-Depth Nutrition Comparison

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What are the differences between Orange and Dates ?

  • Orange is higher in Vitamin C, yet Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Phosphorus, and Vitamin B5.
  • Orange's daily need coverage for Vitamin C is 59% more.

We used Oranges, raw, all commercial varieties and Dates, deglet noor types in this article.

Infographic

Orange 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.
Orange
Orange
2
:
8
Dates
Dates
Contains less Sodium -100%
Contains more Iron +920%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +262.4%
Contains more Zinc +314.3%
Contains more Copper +357.8%
Contains more Manganese +948%
Contains more Selenium +500%
Equal in Calcium - 39
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains less Sodium -100%
Contains more Iron +920%
Contains more Magnesium +330%
Contains more Phosphorus +342.9%
Contains more Potassium +262.4%
Contains more Zinc +314.3%
Contains more Copper +357.8%
Contains more Manganese +948%
Contains more Selenium +500%
Equal in Calcium - 39

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.
Orange
Orange
5
:
5
Dates
Dates
Contains more Vitamin A +2150%
Contains more Vitamin E +260%
Contains more Vitamin C +13200%
Contains more Vitamin B1 +67.3%
Contains more Folate +57.9%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +351.8%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +175%
Contains more Vitamin K +∞%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 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 A +2150%
Contains more Vitamin E +260%
Contains more Vitamin C +13200%
Contains more Vitamin B1 +67.3%
Contains more Folate +57.9%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +351.8%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +175%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
:
4
Dates
Dates
Contains more Water +322.6%
Contains more Protein +160.6%
Contains more Fats +225%
Contains more Carbs +538.6%
Contains more Other +263.6%
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +322.6%
Contains more Protein +160.6%
Contains more Fats +225%
Contains more Carbs +538.6%
Contains more Other +263.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
:
1
Dates
Dates
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +31.6%
Contains more Monounsaturated Fat +56.5%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +31.6%
Contains more Monounsaturated Fat +56.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Dates Opinion
Net carbs 9.35g 67.03g Dates
Protein 0.94g 2.45g Dates
Fats 0.12g 0.39g Dates
Carbs 11.75g 75.03g Dates
Calories 47kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 9.35g 63.35g Orange
Fiber 2.4g 8g Dates
Calcium 40mg 39mg Orange
Iron 0.1mg 1.02mg Dates
Magnesium 10mg 43mg Dates
Phosphorus 14mg 62mg Dates
Potassium 181mg 656mg Dates
Sodium 0mg 2mg Orange
Zinc 0.07mg 0.29mg Dates
Copper 0.045mg 0.206mg Dates
Manganese 0.025mg 0.262mg Dates
Selenium 0.5µg 3µg Dates
Vitamin A 225IU 10IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg 0.05mg Orange
Vitamin C 53.2mg 0.4mg Orange
Vitamin B1 0.087mg 0.052mg Orange
Vitamin B2 0.04mg 0.066mg Dates
Vitamin B3 0.282mg 1.274mg Dates
Vitamin B5 0.25mg 0.589mg Dates
Vitamin B6 0.06mg 0.165mg Dates
Folate 30µg 19µg Orange
Vitamin K 0µg 2.7µg Dates
Tryptophan 0.009mg 0.012mg Dates
Threonine 0.015mg 0.043mg Dates
Isoleucine 0.025mg 0.049mg Dates
Leucine 0.023mg 0.084mg Dates
Lysine 0.047mg 0.066mg Dates
Methionine 0.02mg 0.022mg Dates
Phenylalanine 0.031mg 0.05mg Dates
Valine 0.04mg 0.071mg Dates
Histidine 0.018mg 0.032mg Dates
Saturated Fat 0.015g 0.032g Orange
Monounsaturated Fat 0.023g 0.036g Dates
Polyunsaturated fat 0.025g 0.019g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24%
Orange
12%
Dates
Minerals Daily Need Coverage Score
7%
Orange
29%
Dates

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 54g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.