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Dates vs. Orange — In-Depth Nutrition Comparison

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What are the differences between dates and oranges?

  • Dates are higher in fiber, copper, potassium, iron, manganese, vitamin B6, magnesium, phosphorus, and vitamin B5, yet oranges are higher in vitamin C.
  • Oranges' daily need coverage for vitamin C is 59% more.
  • Dates have 10 times more manganese than oranges. While dates have 0.262mg of manganese, oranges have only 0.025mg.

We used Dates, deglet noor and Oranges, raw, all commercial varieties types in this article.

Infographic

Dates vs Orange 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
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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +330%
Contains more PotassiumPotassium +262.4%
Contains more IronIron +920%
Contains more CopperCopper +357.8%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +342.9%
Contains more ManganeseManganese +948%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -100%
~equal in Calcium ~40mg

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
5
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%
Orange
Orange
5
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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +351.8%
Contains more Vitamin B5Vitamin B5 +135.6%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +13200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +67.3%
Contains more FolateFolate +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Orange DV% diff.
Vitamin C 0.4mg 53.2mg 59%
Fructose 19.56g 24%
Fiber 8g 2.4g 22%
Carbs 75.03g 11.75g 21%
Copper 0.206mg 0.045mg 18%
Potassium 656mg 181mg 14%
Calories 282kcal 47kcal 12%
Iron 1.02mg 0.1mg 12%
Manganese 0.262mg 0.025mg 10%
Magnesium 43mg 10mg 8%
Vitamin B6 0.165mg 0.06mg 8%
Phosphorus 62mg 14mg 7%
Vitamin B5 0.589mg 0.25mg 7%
Vitamin B3 1.274mg 0.282mg 6%
Selenium 3µg 0.5µg 5%
Protein 2.45g 0.94g 3%
Vitamin B1 0.052mg 0.087mg 3%
Folate 19µg 30µg 3%
Zinc 0.29mg 0.07mg 2%
Vitamin B2 0.066mg 0.04mg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin A 0µg 11µg 1%
Vitamin E 0.05mg 0.18mg 1%
Protein per 100 calories 0.87g 2g N/A
Calories per 10 g protein 1151kcal 500kcal N/A
Weight per 100 calories 35g 213g N/A
Fats 0.39g 0.12g 0%
Net carbs 67.03g 9.35g N/A
Calcium 39mg 40mg 0%
Sugar 63.35g 9.35g N/A
Sodium 2mg 0mg 0%
Choline 6.3mg 8.4mg 0%
Saturated fat 0.032g 0.015g 0%
Monounsaturated fat 0.036g 0.023g 0%
Polyunsaturated fat 0.019g 0.025g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.043mg 0.015mg 0%
Isoleucine 0.049mg 0.025mg 0%
Leucine 0.084mg 0.023mg 0%
Lysine 0.066mg 0.047mg 0%
Methionine 0.022mg 0.02mg 0%
Phenylalanine 0.05mg 0.031mg 0%
Valine 0.071mg 0.04mg 0%
Histidine 0.032mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +160.6%
Contains more FatsFats +225%
Contains more CarbsCarbs +538.6%
Contains more OtherOther +263.6%
Contains more WaterWater +322.6%

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +56.5%
Contains less Sat. FatSaturated fat -53.1%
Contains more Poly. FatPolyunsaturated fat +31.6%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.