Dates vs. Nectarine — In-Depth Nutrition Comparison
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How are dates and nectarine different?
- Dates are richer in fiber, carbs, potassium, copper, vitamin B6, iron, manganese, magnesium, and vitamin B5, while nectarine is higher in vitamin C.
- Dates cover your daily need for fiber 25% more than nectarine.
- Dates contain 7 times more carbs than nectarine. Dates contain 75.03g of carbs, while nectarine contains 10.55g.
Dates, deglet noor and Nectarines, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +377.8% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +226.4% |
| Contains more IronIron | +264.3% |
| Contains more CopperCopper | +139.5% |
| Contains more ZincZinc | +70.6% |
| Contains more PhosphorusPhosphorus | +138.5% |
| Contains more ManganeseManganese | +385.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B1Vitamin B1 | +52.9% |
| Contains more Vitamin B2Vitamin B2 | +144.4% |
| Contains more Vitamin B3Vitamin B3 | +13.2% |
| Contains more Vitamin B5Vitamin B5 | +218.4% |
| Contains more Vitamin B6Vitamin B6 | +560% |
| Contains more Vitamin KVitamin K | +22.7% |
| Contains more FolateFolate | +280% |
| Contains more Vitamin CVitamin C | +1250% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1440% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 1.7g | 25% |
| Fructose | 19.56g | 1.37g | 23% |
| Carbs | 75.03g | 10.55g | 21% |
| Potassium | 656mg | 201mg | 13% |
| Copper | 0.206mg | 0.086mg | 13% |
| Calories | 282kcal | 44kcal | 12% |
| Vitamin B6 | 0.165mg | 0.025mg | 11% |
| Iron | 1.02mg | 0.28mg | 9% |
| Manganese | 0.262mg | 0.054mg | 9% |
| Magnesium | 43mg | 9mg | 8% |
| Vitamin B5 | 0.589mg | 0.185mg | 8% |
| Vitamin C | 0.4mg | 5.4mg | 6% |
| Phosphorus | 62mg | 26mg | 5% |
| Vitamin E | 0.05mg | 0.77mg | 5% |
| Selenium | 3µg | 0µg | 5% |
| Folate | 19µg | 5µg | 4% |
| Protein | 2.45g | 1.06g | 3% |
| Calcium | 39mg | 6mg | 3% |
| Vitamin B2 | 0.066mg | 0.027mg | 3% |
| Vitamin A | 0µg | 17µg | 2% |
| Vitamin B1 | 0.052mg | 0.034mg | 2% |
| Zinc | 0.29mg | 0.17mg | 1% |
| Vitamin B3 | 1.274mg | 1.125mg | 1% |
| Polyunsaturated fat | 0.019g | 0.113g | 1% |
| Protein per 100 calories | 0.87g | 2.4g | N/A |
| Calories per 10 g protein | 1151kcal | 415kcal | N/A |
| Weight per 100 calories | 35g | 227g | N/A |
| Fats | 0.39g | 0.32g | 0% |
| Net carbs | 67.03g | 8.85g | N/A |
| Sugar | 63.35g | 7.89g | N/A |
| Starch | 0.07g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin K | 2.7µg | 2.2µg | 0% |
| Choline | 6.3mg | 6.2mg | 0% |
| Saturated fat | 0.032g | 0.025g | 0% |
| Monounsaturated fat | 0.036g | 0.088g | 0% |
| Tryptophan | 0.012mg | 0.005mg | 0% |
| Threonine | 0.043mg | 0.009mg | 0% |
| Isoleucine | 0.049mg | 0.009mg | 0% |
| Leucine | 0.084mg | 0.014mg | 0% |
| Lysine | 0.066mg | 0.016mg | 0% |
| Methionine | 0.022mg | 0.006mg | 0% |
| Phenylalanine | 0.05mg | 0.021mg | 0% |
| Valine | 0.071mg | 0.013mg | 0% |
| Histidine | 0.032mg | 0.008mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +131.1% |
| Contains more FatsFats | +21.9% |
| Contains more CarbsCarbs | +611.2% |
| Contains more WaterWater | +326.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.9% |
| Contains more Mono. FatMonounsaturated fat | +144.4% |
| Contains more Poly. FatPolyunsaturated fat | +494.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +389.5% |
| Contains more GlucoseGlucose | +1165.6% |
| Contains more FructoseFructose | +1327.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
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~equal in
Galactose
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