Apple vs. Dates

Nutrition comparison of Apple and Dates


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus dates (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and dates:

  • Both dates and apple are high in dietary fiber.
  • Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Date is an excellent source of calcium and potassium.
Detailed nutritional comparison of apple and dates is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Dates src

Calories and Carbs

calories

Date is high in calories and apple has 81% less calories than date - date has 277 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is similar to dates for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Dates
Protein 2% 2%
Carbohydrates 96% 98%
Fat 3% ~
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and apple has 82% less carbohydrates than date - date has 75g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both dates and apple are high in dietary fiber. Date has 179% more dietary fiber than apple - date has 6.7g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Date is high in sugar and apple has 84% less sugar than date - date has 66.5g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Dates and apple contain similar amounts of protein - date has 1.8g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both apple and dates are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Apple has more Vitamin C than date - apple has 4.6mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Dates and apple contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Apple and dates contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and apple contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Dates
Thiamin 0.017 MG 0.05 MG
Riboflavin 0.026 MG 0.06 MG
Niacin 0.091 MG 1.61 MG
Pantothenic acid 0.061 MG 0.805 MG
Vitamin B6 0.041 MG 0.249 MG
Folate 3 UG 15 UG

Minerals

calcium

Date is an excellent source of calcium and it has 967% more calcium than apple - date has 64mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Date has 650% more iron than apple - date has 0.9mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Date is an excellent source of potassium and it has 550% more potassium than apple - date has 696mg of potassium per 100 grams and apple has 107mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both apple and dates contain significant amounts of lutein + zeaxanthin.

Apple Dates
beta-carotene 27 UG 89 UG
lutein + zeaxanthin 29 UG 23 UG



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Dates (Dates, medjool) .

Apple g

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G Water G
G Starch G
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