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Apple vs. Dates — In-Depth Nutrition Comparison

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Significant differences between apples and dates

  • The amount of fiber, copper, potassium, iron, vitamin B5, manganese, vitamin B6, magnesium, vitamin B3, and phosphorus in dates is higher than in apples.
  • Dates cover your daily fiber needs 22% more than apples.

Specific food types used in this comparison are Apples, raw, with skin and Dates, deglet noor.

Infographic

Apple 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Dates
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 -50%
Contains more MagnesiumMagnesium +760%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +513.1%
Contains more IronIron +750%
Contains more CopperCopper +663%
Contains more ZincZinc +625%
Contains more PhosphorusPhosphorus +463.6%
Contains more ManganeseManganese +648.6%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +205.9%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin B3Vitamin B3 +1300%
Contains more Vitamin B5Vitamin B5 +865.6%
Contains more Vitamin B6Vitamin B6 +302.4%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Dates DV% diff.
Fiber 2.4g 8g 22%
Carbs 13.81g 75.03g 20%
Copper 0.027mg 0.206mg 20%
Fructose 5.9g 19.56g 17%
Potassium 107mg 656mg 16%
Calories 52kcal 282kcal 12%
Iron 0.12mg 1.02mg 11%
Vitamin B5 0.061mg 0.589mg 11%
Manganese 0.035mg 0.262mg 10%
Vitamin B6 0.041mg 0.165mg 10%
Magnesium 5mg 43mg 9%
Phosphorus 11mg 62mg 7%
Vitamin B3 0.091mg 1.274mg 7%
Vitamin C 4.6mg 0.4mg 5%
Selenium 0µg 3µg 5%
Protein 0.26g 2.45g 4%
Folate 3µg 19µg 4%
Calcium 6mg 39mg 3%
Vitamin B1 0.017mg 0.052mg 3%
Vitamin B2 0.026mg 0.066mg 3%
Zinc 0.04mg 0.29mg 2%
Vitamin E 0.18mg 0.05mg 1%
Choline 3.4mg 6.3mg 1%
Weight per 100 calories 192g 35g N/A
Fats 0.17g 0.39g 0%
Net carbs 11.41g 67.03g N/A
Sugar 10.39g 63.35g N/A
Starch 0.05g 0%
Sodium 1mg 2mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 2.2µg 2.7µg 0%
Saturated fat 0.028g 0.032g 0%
Monounsaturated fat 0.007g 0.036g 0%
Polyunsaturated fat 0.051g 0.019g 0%
Tryptophan 0.001mg 0.012mg 0%
Threonine 0.006mg 0.043mg 0%
Isoleucine 0.006mg 0.049mg 0%
Leucine 0.013mg 0.084mg 0%
Lysine 0.012mg 0.066mg 0%
Methionine 0.001mg 0.022mg 0%
Phenylalanine 0.006mg 0.05mg 0%
Valine 0.012mg 0.071mg 0%
Histidine 0.005mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 +316.8%
Contains more ProteinProtein +842.3%
Contains more FatsFats +129.4%
Contains more CarbsCarbs +443.3%
Contains more OtherOther +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -12.5%
Contains more Poly. FatPolyunsaturated fat +168.4%
Contains more Mono. FatMonounsaturated fat +414.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
1
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dates
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 StarchStarch +∞%
Contains more SucroseSucrose +1051.7%
Contains more GlucoseGlucose +717.7%
Contains more FructoseFructose +231.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.