Apricot vs. Dates
Nutrition comparison of Apricot and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and dates:
- Both dates and apricot are high in potassium.
- Apricot has signficantly more Vitamin A than date.
- Apricot has signficantly more Vitamin C than date.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Apricot (Apricots, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and apricot has 83% less calories than date - date has 277 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and heavier in fat compared to dates per calorie. Apricot has a macronutrient ratio of 11:83:7 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Dates | |
|---|---|---|
| Protein | 11% | 2% |
| Carbohydrates | 83% | 98% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and apricot has 85% less carbohydrates than date - date has 75g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 235% more dietary fiber than apricot - date has 6.7g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Date is high in sugar and apricot has 86% less sugar than date - date has 66.5g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Dates and apricot contain similar amounts of protein - date has 1.8g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both apricot and dates are low in saturated fat - apricot has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Apricot has signficantly more Vitamin C than date - apricot has 10mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Apricot has signficantly more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Apricot has more Vitamin E than date - apricot has 0.89mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and apricot contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both apricot and dates contain significant amounts of thiamin, riboflavin and folate.
| Apricot | Dates | |
|---|---|---|
| Thiamin | 0.03 MG | 0.05 MG |
| Riboflavin | 0.04 MG | 0.06 MG |
| Niacin | 0.6 MG | 1.61 MG |
| Pantothenic acid | 0.24 MG | 0.805 MG |
| Vitamin B6 | 0.054 MG | 0.249 MG |
| Folate | 9 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 392% more calcium than apricot - date has 64mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Date has 131% more iron than apricot - date has 0.9mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both dates and apricot are high in potassium. Date has 169% more potassium than apricot - date has 696mg of potassium per 100 grams and apricot has 259mg 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,
| Apricot | Dates | |
|---|---|---|
| beta-carotene | 1094 UG | 89 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 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.
Apricot 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 apricot contain more calories in 100 grams?Date is high in calories and apricot has 80% less calories than date - date has 277 calories in 100g and apricot has 48 calories.
Does dates or apricot have more carbohydrates?
By weight, date is high in carbohydrates and apricot has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does dates or apricot contain more calcium?
Date is a rich source of calcium and it has 390% more calcium than apricot - date has 64mg of calcium in 100 grams and apricot has 13mg of calcium.
Does dates or apricot contain more potassium?
Both dates and apricot are high in potassium. Date has 170% more potassium than apricot - date has 696mg of potassium in 100 grams and apricot has 259mg of potassium.