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. 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 | ~ | ~ |
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.
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.
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.
Dates and avocado contain similar amounts of protein - date has 1.8g of protein per 100 grams and avocado has 2g of protein.
Date has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and date does not contain significant amounts.
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.
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.
Avocado has more Vitamin E than date - avocado has 2mg of Vitamin E per 100 grams and date does not contain significant amounts.
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.
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 |
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.
Dates and avocado contain similar amounts of iron - date has 0.9mg of iron per 100 grams and avocado has 0.61mg of iron.
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.
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 |
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 230g
(
cup, pureed
)
|
Daily Values (%) |
Dates 24g
(
date, pitted
)
|
|||||
---|---|---|---|---|---|---|---|
384KCAL 19% |
|
482% | calories | 5% |
|
66KCAL 3% | |
20G 8% |
|
11% | carbohydrates | 5% |
|
18G 7% | |
16G 63% |
|
900% | dietary fiber | 5% |
|
1.6G 6% | |
0.69G | 5% | sugar | >999% | 16G | |||
35G 55% |
|
>999% | total fat | 5% |
|
0.04G 0.1% | |
4.9G 27% |
|
>999% | saturated fat | 5% |
|
||
23G | >999% | monounsaturated fat | 5% | ||||
4.2G | >999% | polyunsaturated fat | 5% | ||||
18MG 1% |
|
>999% | sodium | 5% |
|
||
5% | Vitamins and Minerals | 5% | |||||
16UG 2% |
|
841% | Vitamin A | 5% |
|
1.7UG 0.2% | |
20MG 27% |
|
>999% | Vitamin C | 5% |
|
||
30MG 3% |
|
100% | calcium | 5% |
|
15MG 2% | |
1.4MG 8% |
|
536% | iron | 5% |
|
0.22MG 1% | |
67MG 22% |
|
415% | magnesium | 5% |
|
13MG 4% | |
1166MG 51% |
|
598% | potassium | 5% |
|
167MG 7% | |
0.17MG 16% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.01MG 1% | |
0.33MG 30% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0.01MG 1% | |
4.4MG 31% |
|
>999% | niacin (Vit B3) | 5% |
|
0.39MG 3% | |
0.66MG 51% |
|
998% | Vitamin B6 | 5% |
|
0.06MG 5% | |
3.4MG 67% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.19MG 4% | |
205UG 51% |
|
>999% | folate (Vit B9) | 5% |
|
3.6UG 1% | |
4.5MG 30% |
|
>999% | Vitamin E | 5% |
|
||
48UG 54% |
|
>999% | Vitamin K | 5% |
|
0.65UG 1% | |
4.5G 9% |
|
946% | protein | 5% |
|
0.43G 1% | |
33MG 8% |
|
>999% | choline | 5% |
|
2.4MG 1% | |
0.39MG 33% |
|
333% | copper | 5% |
|
0.09MG 7% | |
0.34MG 19% |
|
385% | manganese | 5% |
|
0.07MG 4% | |
124MG 18% |
|
727% | phosphorus | 5% |
|
15MG 2% | |
0.92UG 2% |
|
>999% | selenium | 5% |
|
||
1.6MG 20% |
|
>999% | zinc | 5% |
|
0.11MG 1% | |
166G | >999% | Water | 5% | 5.1G | |||
0.25G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |