Dates vs. Orange
Nutrition comparison of Dates and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and orange:
- Both dates and orange are high in calcium and dietary fiber.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of potassium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and orange has 83% less calories than date - date has 277 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to orange per calorie. Dates has a macronutrient ratio of 2:98:0 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Orange | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 98% | 91% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and orange has 85% less carbohydrates than date - date has 75g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both dates and orange are high in dietary fiber. Date has 179% more dietary fiber than orange - date has 6.7g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Date is high in sugar and orange has 86% less sugar than date - date has 66.5g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Dates and orange contain similar amounts of protein - date has 1.8g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both orange and dates are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than date - orange has 45mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and orange contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Orange and dates contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and orange contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and orange contain significant amounts of thiamin, riboflavin and folate.
| Dates | Orange | |
|---|---|---|
| Thiamin | 0.05 MG | 0.1 MG |
| Riboflavin | 0.06 MG | 0.04 MG |
| Niacin | 1.61 MG | 0.4 MG |
| Pantothenic acid | 0.805 MG | 0.25 MG |
| Vitamin B6 | 0.249 MG | 0.051 MG |
| Folate | 15 UG | 17 UG |
Minerals
calcium
Both dates and orange are high in calcium. Date has 49% more calcium than orange - date has 64mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Date has 900% more iron than orange - date has 0.9mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Date is an excellent source of potassium and it has 312% more potassium than orange - date has 696mg of potassium per 100 grams and orange has 169mg 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 dates and orange contain significant amounts of beta-carotene.
| Dates | Orange | |
|---|---|---|
| beta-carotene | 89 UG | 71 UG |
| lutein + zeaxanthin | 23 UG | 129 UG |
| alpha-carotene | ~ | 11 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.
Dates g
()
|
Daily Values (%) |
Orange 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 orange contain more calories in 100 grams?Date is high in calories and orange has 80% less calories than date - date has 277 calories in 100g and orange has 46 calories.
Does dates or orange have more carbohydrates?
By weight, date is high in carbohydrates and orange has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and orange has 11.5g of carbohydrates.
Does dates or orange contain more calcium?
Both dates and orange are high in calcium. Date has 50% more calcium than orange - date has 64mg of calcium in 100 grams and orange has 43mg of calcium.
Does dates or orange contain more potassium?
Date is a rich source of potassium and it has 310% more potassium than orange - date has 696mg of potassium in 100 grams and orange has 169mg of potassium.