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.
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.
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.
Apple 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 contain more calories in 100 grams?Date is high in calories and apple has 80% less calories than date - date has 277 calories in 100g and apple has 52 calories.
Does dates or apple have more carbohydrates?
By weight, date is high in carbohydrates and apple has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and apple has 13.8g of carbohydrates.
Does dates or apple contain more calcium?
Date is a rich source of calcium and it has 970% more calcium than apple - date has 64mg of calcium in 100 grams and apple has 6mg of calcium.
Does dates or apple contain more potassium?
Date is a rich source of potassium and it has 550% more potassium than apple - date has 696mg of potassium in 100 grams and apple has 107mg of potassium.