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Dates vs. Apple — In-Depth Nutrition Comparison

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Significant differences between dates and apples

  • 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.
  • Apples have 14 times less vitamin B3 than dates. Dates have 1.274mg of vitamin B3, while apples have 0.091mg.

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

Infographic

Dates vs Apple 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.
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%
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%
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 +∞%
Contains less SodiumSodium -50%

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%
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%
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%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +260%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Apple DV% diff.
Fiber 8g 2.4g 22%
Carbs 75.03g 13.81g 20%
Copper 0.206mg 0.027mg 20%
Fructose 19.56g 5.9g 17%
Potassium 656mg 107mg 16%
Calories 282kcal 52kcal 12%
Iron 1.02mg 0.12mg 11%
Vitamin B5 0.589mg 0.061mg 11%
Manganese 0.262mg 0.035mg 10%
Vitamin B6 0.165mg 0.041mg 10%
Magnesium 43mg 5mg 9%
Phosphorus 62mg 11mg 7%
Vitamin B3 1.274mg 0.091mg 7%
Vitamin C 0.4mg 4.6mg 5%
Selenium 3µg 0µg 5%
Protein 2.45g 0.26g 4%
Folate 19µg 3µg 4%
Calcium 39mg 6mg 3%
Vitamin B1 0.052mg 0.017mg 3%
Vitamin B2 0.066mg 0.026mg 3%
Zinc 0.29mg 0.04mg 2%
Vitamin E 0.05mg 0.18mg 1%
Choline 6.3mg 3.4mg 1%
Weight per 100 calories 35g 192g N/A
Fats 0.39g 0.17g 0%
Net carbs 67.03g 11.41g N/A
Sugar 63.35g 10.39g N/A
Starch 0.05g 0%
Sodium 2mg 1mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 2.7µg 2.2µg 0%
Saturated fat 0.032g 0.028g 0%
Monounsaturated fat 0.036g 0.007g 0%
Polyunsaturated fat 0.019g 0.051g 0%
Tryptophan 0.012mg 0.001mg 0%
Threonine 0.043mg 0.006mg 0%
Isoleucine 0.049mg 0.006mg 0%
Leucine 0.084mg 0.013mg 0%
Lysine 0.066mg 0.012mg 0%
Methionine 0.022mg 0.001mg 0%
Phenylalanine 0.05mg 0.006mg 0%
Valine 0.071mg 0.012mg 0%
Histidine 0.032mg 0.005mg 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
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
Contains more ProteinProtein +842.3%
Contains more FatsFats +129.4%
Contains more CarbsCarbs +443.3%
Contains more OtherOther +700%
Contains more WaterWater +316.8%

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
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
Contains more Mono. FatMonounsaturated fat +414.3%
Contains less Sat. FatSaturated fat -12.5%
Contains more Poly. FatPolyunsaturated fat +168.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +1051.7%
Contains more GlucoseGlucose +717.7%
Contains more FructoseFructose +231.5%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.