Apple Cider vs. Dates
Nutrition comparison of Apple Cider and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple cider
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple cider and dates:
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Apple Cider (Apple cider) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and apple cider has 83% less calories than date - date has 277 calories per 100 grams and apple cider has 46 calories.
For macronutrient ratios, apple cider is similar to dates for protein, carbs and fat. Apple cider has a macronutrient ratio of 1:97:2 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Cider | Dates | |
|---|---|---|
| Protein | 1% | 2% |
| Carbohydrates | 97% | 98% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and apple cider has 85% less carbohydrates than date - date has 75g of total carbs per 100 grams and apple cider has 11.3g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 32 times more dietary fiber than apple cider - date has 6.7g of dietary fiber per 100 grams and apple cider has 0.2g of dietary fiber.
sugar
Date is high in sugar and apple cider has 86% less sugar than date - date has 66.5g of sugar per 100 grams and apple cider has 9.6g of sugar.
Protein
protein
Date has 17 times more protein than apple cider - date has 1.8g of protein per 100 grams and apple cider has 0.1g of protein.
Fat
saturated fat
Both apple cider and dates are low in saturated fat - apple cider has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Apple cider has more Vitamin C than date - apple cider has 0.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than apple cider - date has 7ug of Vitamin A per 100 grams and apple cider does not contain significant amounts.
Vitamin E
Apple cider and dates contain similar amounts of Vitamin E - apple cider has 0.01mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and apple cider contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and apple cider does not contain significant amounts.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple Cider | Dates | |
|---|---|---|
| Thiamin | 0.021 MG | 0.05 MG |
| Riboflavin | 0.017 MG | 0.06 MG |
| Niacin | 0.073 MG | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | 0.018 MG | 0.249 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 700% more calcium than apple cider - date has 64mg of calcium per 100 grams and apple cider has 8mg of calcium.
iron
Date has 650% more iron than apple cider - date has 0.9mg of iron per 100 grams and apple cider has 0.12mg of iron.
potassium
Date is an excellent source of potassium and it has 589% more potassium than apple cider - date has 696mg of potassium per 100 grams and apple cider has 101mg 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 cider and dates contain significant amounts of lutein + zeaxanthin.
| Apple Cider | Dates | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 23 UG |
| beta-carotene | ~ | 89 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 Cider (Apple cider) and Dates (Dates, medjool) .
Apple Cider g
()
|
Daily Values (%) |
Dates g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or apple cider contain more calories in 100 grams?Date is high in calories and apple cider has 80% less calories than date - date has 277 calories in 100g and apple cider has 46 calories.
Does dates or apple cider have more carbohydrates?
By weight, date is high in carbohydrates and apple cider has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and apple cider has 11.3g of carbohydrates.
Does dates or apple cider contain more calcium?
Date is a rich source of calcium and it has 700% more calcium than apple cider - date has 64mg of calcium in 100 grams and apple cider has 8mg of calcium.
Does dates or apple cider contain more potassium?
Date is a rich source of potassium and it has 590% more potassium than apple cider - date has 696mg of potassium in 100 grams and apple cider has 101mg of potassium.