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  6. Dates vs. Avocado

Dates vs. Avocado — In-Depth Nutrition Comparison

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The main differences between dates and avocados

  • Dates are richer in carbs and iron, yet avocados are richer in fats, vitamin B5, folate, vitamin K, vitamin E, vitamin C, and vitamin B6.
  • Daily need coverage for carbs for dates is 22% higher.
  • Dates contain 2 times more iron than avocados. Dates contain 1.02mg of iron, while avocados contain 0.55mg.
  • Dates contain less saturated fat.

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

Infographic

Dates vs Avocado infographic
Infographic link

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.
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%
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%
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%
Contains more ZincZinc +120.7%
~equal in Copper ~0.19mg

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

Macronutrient Comparison

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

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

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
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
Contains more SucroseSucrose +39633.3%
Contains more GlucoseGlucose +5270.3%
Contains more FructoseFructose +16200%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.