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  6. Dates vs. Acerola

Dates vs. Acerola — In-Depth Nutrition Comparison

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How are dates and acerola different?

  • Dates are richer in fiber, potassium, copper, vitamin B6, iron, phosphorus, magnesium, and vitamin B5, while acerola is higher in vitamin C and vitamin A.
  • Acerola covers your daily need for vitamin C, 1864% more than dates.
  • Dates contain 18 times more vitamin B6 than acerola. Dates contain 0.165mg of vitamin B6, while acerola contains 0.009mg.

Dates, deglet noor and Acerola, (west indian cherry), raw types were used in this article.

Infographic

Dates vs Acerola 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.
Dates
Dates
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.6% 13% 7.5% 29% 2.7% 4.7% 0.91% 0% 3.3%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +349.3%
Contains more IronIron +410%
Contains more CopperCopper +139.5%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +463.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +400%

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.
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%
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 5592% 0% 13% 0% 5% 14% 7.5% 19% 2.1% 0% 0% 11%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin B5Vitamin B5 +90.6%
Contains more Vitamin B6Vitamin B6 +1733.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +419300%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Acerola DV% diff.
Vitamin C 0.4mg 1677.6mg 1864%
Fiber 8g 1.1g 28%
Fructose 19.56g 24%
Carbs 75.03g 7.69g 22%
Potassium 656mg 146mg 15%
Calories 282kcal 32kcal 13%
Copper 0.206mg 0.086mg 13%
Vitamin B6 0.165mg 0.009mg 12%
Manganese 0.262mg 11%
Iron 1.02mg 0.2mg 10%
Phosphorus 62mg 11mg 7%
Magnesium 43mg 18mg 6%
Vitamin B5 0.589mg 0.309mg 6%
Vitamin B3 1.274mg 0.4mg 5%
Protein 2.45g 0.4g 4%
Vitamin A 0µg 38µg 4%
Selenium 3µg 0.6µg 4%
Calcium 39mg 12mg 3%
Vitamin B1 0.052mg 0.02mg 3%
Zinc 0.29mg 0.1mg 2%
Vitamin K 2.7µg 2%
Folate 19µg 14µg 1%
Choline 6.3mg 1%
Protein per 100 calories 0.87g 1.3g N/A
Calories per 10 g protein 1151kcal 800kcal N/A
Weight per 100 calories 35g 313g N/A
Fats 0.39g 0.3g 0%
Net carbs 67.03g 6.59g N/A
Sugar 63.35g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.05mg 0%
Vitamin B2 0.066mg 0.06mg 0%
Saturated fat 0.032g 0.068g 0%
Monounsaturated fat 0.036g 0.082g 0%
Polyunsaturated fat 0.019g 0.09g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
Contains more ProteinProtein +512.5%
Contains more FatsFats +30%
Contains more CarbsCarbs +875.7%
Contains more OtherOther +700%
Contains more WaterWater +345.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +127.8%
Contains more Poly. FatPolyunsaturated fat +373.7%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.