Dates vs. Granny Smith Apple
Nutrition comparison of Dates and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and granny smith apple:
- Both dates and granny smith 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: Dates (Dates, medjool) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and granny smith apple has 79% less calories than date - date has 277 calories per 100 grams and granny smith apple has 58 calories.
For macronutrient ratios, dates is heavier in carbs and similar to granny smith apple for protein and fat. Dates has a macronutrient ratio of 2:98:0 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Granny Smith Apple | |
|---|---|---|
| Protein | 2% | 3% |
| Carbohydrates | 98% | 94% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and granny smith apple has 82% less carbohydrates than date - date has 75g of total carbs per 100 grams and granny smith apple has 13.6g of carbohydrates.
dietary fiber
Both dates and granny smith apple are high in dietary fiber. Date has 139% more dietary fiber than granny smith apple - date has 6.7g of dietary fiber per 100 grams and granny smith apple has 2.8g of dietary fiber.
sugar
Date is high in sugar and granny smith apple has 86% less sugar than date - date has 66.5g of sugar per 100 grams and granny smith apple has 9.6g of sugar.
Protein
protein
Dates and granny smith apple contain similar amounts of protein - date has 1.8g of protein per 100 grams and granny smith apple has 0.44g of protein.
Vitamins
Vitamin A
Dates and granny smith apple contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and granny smith apple has 5ug of Vitamin A.
Vitamin E
Granny smith apple and dates contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and granny smith apple contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and granny smith apple has 3.2ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.05 MG | 0.019 MG |
| Riboflavin | 0.06 MG | 0.025 MG |
| Niacin | 1.61 MG | 0.126 MG |
| Pantothenic acid | 0.805 MG | 0.056 MG |
| Vitamin B6 | 0.249 MG | 0.037 MG |
| Folate | 15 UG | 3 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 11 times more calcium than granny smith apple - date has 64mg of calcium per 100 grams and granny smith apple has 5mg of calcium.
iron
Date has 500% more iron than granny smith apple - date has 0.9mg of iron per 100 grams and granny smith apple has 0.15mg of iron.
potassium
Date is an excellent source of potassium and it has 480% more potassium than granny smith apple - date has 696mg of potassium per 100 grams and granny smith apple has 120mg 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 granny smith apple contain significant amounts of beta-carotene.
| Dates | Granny Smith Apple | |
|---|---|---|
| beta-carotene | 89 UG | 59 UG |
| lutein + zeaxanthin | 23 UG | 64 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.
Note: The specific food items compared are: Dates (Dates, medjool) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Dates g
()
|
Daily Values (%) |
Granny Smith Apple 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 granny smith apple contain more calories in 100 grams?Date is high in calories and granny smith apple has 80% less calories than date - date has 277 calories in 100g and granny smith apple has 58 calories.
Does dates or granny smith apple have more carbohydrates?
By weight, date is high in carbohydrates and granny smith apple has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and granny smith apple has 13.6g of carbohydrates.
Does dates or granny smith apple contain more calcium?
Date is a rich source of calcium and it has 11 times more calcium than granny smith apple - date has 64mg of calcium in 100 grams and granny smith apple has 5mg of calcium.
Does dates or granny smith apple contain more potassium?
Date is a rich source of potassium and it has 480% more potassium than granny smith apple - date has 696mg of potassium in 100 grams and granny smith apple has 120mg of potassium.