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Peach vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between peach and dates

  • Peach has more vitamin C and vitamin A; however, dates are higher in fiber, copper, potassium, vitamin B6, iron, manganese, vitamin B5, and magnesium.
  • Dates cover your daily need for fiber, 26% more than peach.
  • Peach has 33 times more vitamin A than dates. While peach has 326IU of vitamin A, dates have only 10IU.

These are the specific foods used in this comparison Peaches, yellow, raw and Dates, deglet noor.

Infographic

Peach 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.
Peach
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 17% 9.4% 23% 4.6% 8.6% 0% 8% 0.55%
Dates
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +377.8%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +245.3%
Contains more IronIron +308%
Contains more CopperCopper +202.9%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +210%
Contains more ManganeseManganese +329.5%
Contains more SeleniumSelenium +2900%

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.
Peach
3
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 22% 5.3% 15% 0% 6% 7.2% 15% 9.2% 5.8% 0% 6.5% 3% 3.3%
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 +1550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +58.1%
Contains more Vitamin B5Vitamin B5 +285%
Contains more Vitamin B6Vitamin B6 +560%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg
~equal in Choline ~6.3mg

All nutrients comparison - raw data values

Nutrient Peach Dates DV% diff.
Fiber 1.5g 8g 26%
Fructose 1.53g 19.56g 23%
Carbs 9.54g 75.03g 22%
Copper 0.068mg 0.206mg 15%
Potassium 190mg 656mg 14%
Calories 39kcal 282kcal 12%
Vitamin B6 0.025mg 0.165mg 11%
Iron 0.25mg 1.02mg 10%
Vitamin B5 0.153mg 0.589mg 9%
Manganese 0.061mg 0.262mg 9%
Magnesium 9mg 43mg 8%
Vitamin C 6.6mg 0.4mg 7%
Phosphorus 20mg 62mg 6%
Vitamin E 0.73mg 0.05mg 5%
Selenium 0.1µg 3µg 5%
Folate 4µg 19µg 4%
Calcium 6mg 39mg 3%
Vitamin B2 0.031mg 0.066mg 3%
Vitamin B3 0.806mg 1.274mg 3%
Protein 0.91g 2.45g 3%
Vitamin A 16µg 0µg 2%
Vitamin B1 0.024mg 0.052mg 2%
Zinc 0.17mg 0.29mg 1%
Fats 0.25g 0.39g 0%
Net carbs 8.04g 67.03g N/A
Sugar 8.39g 63.35g N/A
Sodium 0mg 2mg 0%
Vitamin K 2.6µg 2.7µg 0%
Saturated fat 0.019g 0.032g 0%
Choline 6.1mg 6.3mg 0%
Monounsaturated fat 0.067g 0.036g 0%
Polyunsaturated fat 0.086g 0.019g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.016mg 0.043mg 0%
Isoleucine 0.017mg 0.049mg 0%
Leucine 0.027mg 0.084mg 0%
Lysine 0.03mg 0.066mg 0%
Methionine 0.01mg 0.022mg 0%
Phenylalanine 0.019mg 0.05mg 0%
Valine 0.022mg 0.071mg 0%
Histidine 0.013mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peach
1
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
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 +332.9%
Contains more ProteinProtein +169.2%
Contains more FatsFats +56%
Contains more CarbsCarbs +686.5%
Contains more OtherOther +272.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peach
3
11% 39% 50%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.086 g
Dates
0
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 -40.6%
Contains more Mono. FatMonounsaturated fat +86.1%
Contains more Poly. FatPolyunsaturated fat +352.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peach
1
57% 23% 18%
Starch: 0 g
Sucrose: 4.76 g
Glucose: 1.95 g
Fructose: 1.53 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.06 g
Dates
4
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 GalactoseGalactose +∞%
Contains more SucroseSucrose +400.8%
Contains more GlucoseGlucose +919%
Contains more FructoseFructose +1178.4%
Contains more MaltoseMaltose +50%
~equal in Starch ~0g
~equal in Lactose ~0g

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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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.