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Avocado vs. Dates — In-Depth Nutrition Comparison

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The main differences between avocados and dates

  • Avocados are richer in fats, vitamin B5, folate, vitamin K, vitamin E, vitamin C, and vitamin B6, yet dates are richer in carbs and iron.
  • Daily need coverage for carbs for dates is 22% higher.
  • Avocados contain 66 times more saturated fat than dates. Avocados contain 2.126g of saturated fat, while dates contain 0.032g.

Food types used in this article are Avocados, raw, all commercial varieties and Dates, deglet noor.

Infographic

Avocado vs Dates infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Dates
Dates
8
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 more ZincZinc +120.7%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +35.3%
Contains more IronIron +85.5%
Contains more PhosphorusPhosphorus +19.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +84.5%
Contains more SeleniumSelenium +650%
~equal in Copper ~0.206mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Avocado
Avocado
10
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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Dates
Dates
0
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 +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4040%
Contains more Vitamin B1Vitamin B1 +28.8%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B5Vitamin B5 +135.8%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +677.8%
Contains more FolateFolate +326.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Dates DV% diff.
Monounsaturated fat 9.799g 0.036g 24%
Fructose 0.12g 19.56g 24%
Fats 14.66g 0.39g 22%
Carbs 8.53g 75.03g 22%
Vitamin B5 1.389mg 0.589mg 16%
Folate 81µg 19µg 16%
Vitamin K 21µg 2.7µg 15%
Vitamin E 2.07mg 0.05mg 13%
Polyunsaturated fat 1.816g 0.019g 12%
Vitamin C 10mg 0.4mg 11%
Saturated fat 2.126g 0.032g 10%
Vitamin B6 0.257mg 0.165mg 7%
Omega-3 (ALA) 0.111g 7%
Calories 160kcal 282kcal 6%
Iron 0.55mg 1.02mg 6%
Potassium 485mg 656mg 5%
Fiber 6.7g 8g 5%
Manganese 0.142mg 0.262mg 5%
Selenium 0.4µg 3µg 5%
Vitamin B2 0.13mg 0.066mg 5%
Magnesium 29mg 43mg 3%
Calcium 12mg 39mg 3%
Zinc 0.64mg 0.29mg 3%
Vitamin B3 1.738mg 1.274mg 3%
Copper 0.19mg 0.206mg 2%
Protein 2g 2.45g 1%
Phosphorus 52mg 62mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B1 0.067mg 0.052mg 1%
Choline 14.2mg 6.3mg 1%
Protein per 100 calories 1.3g 0.87g N/A
Calories per 10 g protein 800kcal 1151kcal N/A
Weight per 100 calories 63g 35g N/A
Unsaturated / Saturated Fat ratio 5.5 1.7 N/A
Net carbs 1.83g 67.03g N/A
Sugar 0.66g 63.35g N/A
Starch 0.11g 0%
Sodium 7mg 2mg 0%
Tryptophan 0.025mg 0.012mg 0%
Threonine 0.073mg 0.043mg 0%
Isoleucine 0.084mg 0.049mg 0%
Leucine 0.143mg 0.084mg 0%
Lysine 0.132mg 0.066mg 0%
Methionine 0.038mg 0.022mg 0%
Phenylalanine 0.097mg 0.05mg 0%
Valine 0.107mg 0.071mg 0%
Histidine 0.049mg 0.032mg 0%
Omega-6 (Gamma-linolenic acid) 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Dates
Dates
2
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 FatsFats +3659%
Contains more WaterWater +256.7%
Contains more ProteinProtein +22.5%
Contains more CarbsCarbs +779.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +27119.4%
Contains more Poly. FatPolyunsaturated fat +9457.9%
Contains less Sat. FatSaturated fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +39633.3%
Contains more GlucoseGlucose +5270.3%
Contains more FructoseFructose +16200%
Contains more MaltoseMaltose +∞%
~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.