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Orange vs. Dates — In-Depth Nutrition Comparison

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What are the differences between oranges and dates?

  • Oranges are higher in vitamin C, yet dates are higher in fiber, copper, potassium, iron, manganese, vitamin B6, magnesium, phosphorus, and vitamin B5.
  • Oranges' daily need coverage for vitamin C is 59% more.

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

Infographic

Orange vs Dates 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.
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%
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%
Contains less SodiumSodium -100%
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%
~equal in Calcium ~39mg

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.
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%
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%
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%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +322.6%
Contains more ProteinProtein +160.6%
Contains more FatsFats +225%
Contains more CarbsCarbs +538.6%
Contains more OtherOther +263.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -53.1%
Contains more Poly. FatPolyunsaturated fat +31.6%
Contains more Mono. FatMonounsaturated fat +56.5%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.