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.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
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.
Avocado 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 avocado contain more calories in 100 grams?Both dates and avocado are high in calories. Date has 70% more calories than avocado - date has 277 calories in 100g and avocado has 167 calories.
Does dates or avocado have more carbohydrates?
By weight, date is high in carbohydrates and avocado has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does dates or avocado contain more calcium?
Date is a rich source of calcium and it has 390% more calcium than avocado - date has 64mg of calcium in 100 grams and avocado has 13mg of calcium.
Does dates or avocado contain more potassium?
Both dates and avocado are high in potassium. Date has 40% more potassium than avocado - date has 696mg of potassium in 100 grams and avocado has 507mg of potassium.