Avocado vs. Dates

Nutrition comparison of Avocado and Dates


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

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

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

  • Both dates and avocado are high in calories, dietary fiber and potassium.
  • Avocado has more riboflavin and folate.
  • Avocado has signficantly more Vitamin C than date.
  • Date is an excellent source of calcium.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Dates src

Here's an infographic summarizing the nutritional differences between avocado and dates. marks particularly rich nutrients.


Calories and Carbs

calories

Both dates and avocado are high in calories. Date has 66% more calories than avocado - date has 277 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to dates for protein. Avocado has a macronutrient ratio of 4:19:77 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Dates
Protein 4% 2%
Carbohydrates 19% 98%
Fat 77% ~
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and avocado has 88% less carbohydrates than date - date has 75g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both dates and avocado are high in dietary fiber. Date is very similar to date for dietary fiber - date has 6.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Date is high in sugar and avocado has 100% less sugar than date - date has 66.5g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Dates and avocado contain similar amounts of protein - date has 1.8g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Date has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than date - avocado has 8.8mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

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

Vitamin E

Avocado has more Vitamin E than date - avocado has 2mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and avocado contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more riboflavin and folate. Both avocado and dates contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Avocado Dates
Thiamin 0.075 MG 0.05 MG
Riboflavin 0.143 MG 0.06 MG
Niacin 1.912 MG 1.61 MG
Pantothenic acid 1.463 MG 0.805 MG
Vitamin B6 0.287 MG 0.249 MG
Folate 89 UG 15 UG

Minerals

calcium

Date is an excellent source of calcium and it has 392% more calcium than avocado - date has 64mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Dates and avocado contain similar amounts of iron - date has 0.9mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both dates and avocado are high in potassium. Date has 37% more potassium than avocado - date has 696mg of potassium per 100 grams and avocado has 507mg 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 avocado and dates contain significant amounts of beta-carotene.

Avocado Dates
beta-carotene 63 UG 89 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 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: Avocado (Avocados, raw, California) and Dates (Dates, medjool) .

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G Water G
G Starch G
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