Side-by-Side Comparison

Almonds (Raw) vs Dates (Medjool)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-52%

Dates (Medjool)

Dates (Medjool) has fewer calories (energy) (277 kcal vs 579 kcal, 302 kcal less).

Higher Protein

+1069%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 1.8 g in Dates (Medjool) (+19.3 g, +1069%).

Higher Dietary Fiber

+87%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 6.7 g in Dates (Medjool) (+5.8 g, +87%).

Higher Potassium

+5%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 696 mg in Dates (Medjool) (+37.0 mg, +5%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Dates (Medjool)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Dates (Medjool)

277 kcal14% DV

Almonds (Raw) provides 579 kcal vs 277 kcal in Dates (Medjool) (+302 kcal, +109%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Dates (Medjool)

1.8 g4% DV

Almonds (Raw) provides 21.2 g vs 1.8 g in Dates (Medjool) (+19.3 g, +1069%).

CarbohydratesDates (Medjool) higher

Almonds (Raw)

21.6 g8% DV

Dates (Medjool)

75.0 g27% DV

Dates (Medjool) provides 75.0 g vs 21.6 g in Almonds (Raw) (+53.4 g, +248%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Dates (Medjool)

6.7 g24% DV

Almonds (Raw) provides 12.5 g vs 6.7 g in Dates (Medjool) (+5.8 g, +87%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Dates (Medjool)

0.15 g

Almonds (Raw) provides 49.9 g vs 0.15 g in Dates (Medjool) (+49.8 g, +33187%).

Total SugarsDates (Medjool) higher

Almonds (Raw)

4.4 g9% DV

Dates (Medjool)

66.5 g133% DV

Dates (Medjool) provides 66.5 g vs 4.4 g in Almonds (Raw) (+62.1 g, +1428%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Dates (Medjool)

0 mg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Almonds (Raw)

0 µg

Dates (Medjool)

7.0 µg1% DV

Dates (Medjool) has higher vitamin a (rae) (7.0 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Dates (Medjool)

0 µg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Dates (Medjool)

0.05 mg

Almonds (Raw) provides 25.6 mg vs 0.05 mg in Dates (Medjool) (+25.6 mg, +51160%).

Vitamin KDates (Medjool) higher

Almonds (Raw)

0 µg

Dates (Medjool)

2.7 µg2% DV

Dates (Medjool) has higher vitamin k (2.7 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Dates (Medjool)

15 µg4% DV

Almonds (Raw) provides 44 µg vs 15 µg in Dates (Medjool) (+29 µg, +193%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Dates (Medjool)

0.05 mg4% DV

Almonds (Raw) provides 0.21 mg vs 0.05 mg in Dates (Medjool) (+0.15 mg, +310%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Dates (Medjool)

0.06 mg5% DV

Almonds (Raw) provides 1.1 mg vs 0.06 mg in Dates (Medjool) (+1.1 mg, +1797%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Dates (Medjool)

1.6 mg10% DV

Almonds (Raw) provides 3.6 mg vs 1.6 mg in Dates (Medjool) (+2.0 mg, +125%).

Pantothenic Acid (B5)Dates (Medjool) higher

Almonds (Raw)

0.47 mg9% DV

Dates (Medjool)

0.81 mg16% DV

Dates (Medjool) provides 0.81 mg vs 0.47 mg in Almonds (Raw) (+0.33 mg, +71%).

Vitamin B6Dates (Medjool) higher

Almonds (Raw)

0.14 mg8% DV

Dates (Medjool)

0.25 mg15% DV

Dates (Medjool) provides 0.25 mg vs 0.14 mg in Almonds (Raw) (+0.11 mg, +82%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Dates (Medjool)

0 µg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Almonds (Raw)

1.0 mg

Dates (Medjool)

1.0 mg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of sodium (1.0 mg).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Dates (Medjool)

696 mg15% DV

Almonds (Raw) provides 733 mg vs 696 mg in Dates (Medjool) (+37.0 mg, +5%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Dates (Medjool)

64.0 mg5% DV

Almonds (Raw) provides 269 mg vs 64.0 mg in Dates (Medjool) (+205 mg, +320%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Dates (Medjool)

0.90 mg5% DV

Almonds (Raw) provides 3.7 mg vs 0.90 mg in Dates (Medjool) (+2.8 mg, +312%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Dates (Medjool)

54.0 mg13% DV

Almonds (Raw) provides 270 mg vs 54.0 mg in Dates (Medjool) (+216 mg, +400%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Dates (Medjool)

62.0 mg5% DV

Almonds (Raw) provides 481 mg vs 62.0 mg in Dates (Medjool) (+419 mg, +676%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Dates (Medjool)

0.44 mg4% DV

Almonds (Raw) provides 3.1 mg vs 0.44 mg in Dates (Medjool) (+2.7 mg, +609%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Dates (Medjool)

0.03 g

Almonds (Raw) provides 3.8 g vs 0.03 g in Dates (Medjool) (+3.8 g, +11775%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Dates (Medjool)24 g (1 date (24 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Dates (Medjool)

66 kcal3% DV

Almonds (Raw) provides 162 kcal vs 66 kcal in Dates (Medjool) (+96 kcal, +144%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Dates (Medjool)

0.43 g1% DV

Almonds (Raw) provides 5.9 g vs 0.43 g in Dates (Medjool) (+5.5 g, +1263%).

CarbohydratesDates (Medjool) higher

Almonds (Raw)

6.0 g2% DV

Dates (Medjool)

18.0 g7% DV

Dates (Medjool) provides 18.0 g vs 6.0 g in Almonds (Raw) (+12.0 g, +198%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Dates (Medjool)

1.6 g6% DV

Almonds (Raw) provides 3.5 g vs 1.6 g in Dates (Medjool) (+1.9 g, +118%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Dates (Medjool)

0.04 g

Almonds (Raw) provides 14.0 g vs 0.04 g in Dates (Medjool) (+13.9 g, +38734%).

Total SugarsDates (Medjool) higher

Almonds (Raw)

1.2 g2% DV

Dates (Medjool)

16.0 g32% DV

Dates (Medjool) provides 16.0 g vs 1.2 g in Almonds (Raw) (+14.7 g, +1210%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Dates (Medjool)

0 mg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Almonds (Raw)

0 µg

Dates (Medjool)

1.7 µg

Dates (Medjool) has higher vitamin a (rae) (1.7 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Dates (Medjool)

0 µg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Dates (Medjool)

0.01 mg

Almonds (Raw) provides 7.2 mg vs 0.01 mg in Dates (Medjool) (+7.2 mg, +59703%).

Vitamin KDates (Medjool) higher

Almonds (Raw)

0 µg

Dates (Medjool)

0.6 µg1% DV

Dates (Medjool) has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

12 µg3% DV

Dates (Medjool)

3.6 µg1% DV

Almonds (Raw) provides 12 µg vs 3.6 µg in Dates (Medjool) (+8.7 µg, +242%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Dates (Medjool)

0.01 mg1% DV

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Dates (Medjool)

0.01 mg1% DV

Almonds (Raw) provides 0.32 mg vs 0.01 mg in Dates (Medjool) (+0.30 mg, +2113%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Dates (Medjool)

0.39 mg2% DV

Almonds (Raw) provides 1.0 mg vs 0.39 mg in Dates (Medjool) (+0.63 mg, +162%).

Pantothenic Acid (B5)Dates (Medjool) higher

Almonds (Raw)

0.13 mg3% DV

Dates (Medjool)

0.19 mg4% DV

Dates (Medjool) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.13 mg).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Dates (Medjool)

0.06 mg4% DV

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Dates (Medjool)

0 µg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Almonds (Raw)

0.28 mg

Dates (Medjool)

0.24 mg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of sodium (0.28 mg).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Dates (Medjool)

167 mg4% DV

Almonds (Raw) provides 205 mg vs 167 mg in Dates (Medjool) (+38.2 mg, +23%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Dates (Medjool)

15.4 mg1% DV

Almonds (Raw) provides 75.3 mg vs 15.4 mg in Dates (Medjool) (+60.0 mg, +390%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Dates (Medjool)

0.22 mg1% DV

Almonds (Raw) provides 1.0 mg vs 0.22 mg in Dates (Medjool) (+0.82 mg, +381%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Dates (Medjool)

13.0 mg3% DV

Almonds (Raw) provides 75.6 mg vs 13.0 mg in Dates (Medjool) (+62.6 mg, +483%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Dates (Medjool)

14.9 mg1% DV

Almonds (Raw) provides 135 mg vs 14.9 mg in Dates (Medjool) (+120 mg, +805%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Dates (Medjool)

0.11 mg1% DV

Almonds (Raw) provides 0.87 mg vs 0.11 mg in Dates (Medjool) (+0.77 mg, +727%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Dates (Medjool)

0.01 g

Almonds (Raw) provides 1.1 g vs 0.01 g in Dates (Medjool) (+1.1 g, +13754%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Dates (Medjool)Amount per 100 kcal (36 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Dates (Medjool)

100 kcal5% DV

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Dates (Medjool)

0.65 g1% DV

Almonds (Raw) provides 3.6 g vs 0.65 g in Dates (Medjool) (+2.9 g, +452%).

CarbohydratesDates (Medjool) higher

Almonds (Raw)

3.7 g1% DV

Dates (Medjool)

27.0 g10% DV

Dates (Medjool) provides 27.0 g vs 3.7 g in Almonds (Raw) (+23.3 g, +637%).

Dietary FiberDates (Medjool) higher

Almonds (Raw)

2.1 g8% DV

Dates (Medjool)

2.4 g9% DV

Dates (Medjool) provides 2.4 g vs 2.1 g in Almonds (Raw) (+0.29 g, +14%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Dates (Medjool)

0.05 g

Almonds (Raw) provides 8.5 g vs 0.05 g in Dates (Medjool) (+8.4 g, +15619%).

Total SugarsDates (Medjool) higher

Almonds (Raw)

0.74 g1% DV

Dates (Medjool)

23.9 g48% DV

Dates (Medjool) provides 23.9 g vs 0.74 g in Almonds (Raw) (+23.2 g, +3136%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Dates (Medjool)

0 mg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Almonds (Raw)

0 µg

Dates (Medjool)

2.5 µg

Dates (Medjool) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Dates (Medjool)

0 µg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Dates (Medjool)

0.02 mg

Almonds (Raw) provides 4.4 mg vs 0.02 mg in Dates (Medjool) (+4.3 mg, +24106%).

Vitamin KDates (Medjool) higher

Almonds (Raw)

0 µg

Dates (Medjool)

1.0 µg1% DV

Dates (Medjool) has higher vitamin k (1.0 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

7.5 µg2% DV

Dates (Medjool)

5.4 µg1% DV

Almonds (Raw) provides 7.5 µg vs 5.4 µg in Dates (Medjool) (+2.1 µg, +39%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Dates (Medjool)

0.02 mg2% DV

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Dates (Medjool)

0.02 mg2% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.02 mg).

Niacin (Vitamin B3)Similar

Almonds (Raw)

0.62 mg4% DV

Dates (Medjool)

0.58 mg4% DV

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of niacin (vitamin b3) (0.62 mg).

Pantothenic Acid (B5)Dates (Medjool) higher

Almonds (Raw)

0.08 mg2% DV

Dates (Medjool)

0.29 mg6% DV

Dates (Medjool) provides 0.29 mg vs 0.08 mg in Almonds (Raw) (+0.21 mg, +262%).

Vitamin B6Dates (Medjool) higher

Almonds (Raw)

0.02 mg1% DV

Dates (Medjool)

0.09 mg5% DV

Dates (Medjool) provides slightly more vitamin b6 (0.09 mg vs 0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Dates (Medjool)

0 µg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumDates (Medjool) higher

Almonds (Raw)

0.17 mg

Dates (Medjool)

0.36 mg

Dates (Medjool) provides 0.36 mg vs 0.17 mg in Almonds (Raw) (+0.19 mg, +112%).

PotassiumDates (Medjool) higher

Almonds (Raw)

125 mg3% DV

Dates (Medjool)

251 mg5% DV

Dates (Medjool) provides 251 mg vs 125 mg in Almonds (Raw) (+126 mg, +101%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Dates (Medjool)

23.0 mg2% DV

Almonds (Raw) provides 45.7 mg vs 23.0 mg in Dates (Medjool) (+22.7 mg, +98%).

IronAlmonds (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Dates (Medjool)

0.32 mg2% DV

Almonds (Raw) provides 0.63 mg vs 0.32 mg in Dates (Medjool) (+0.31 mg, +95%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Dates (Medjool)

19.4 mg5% DV

Almonds (Raw) provides 45.9 mg vs 19.4 mg in Dates (Medjool) (+26.5 mg, +136%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Dates (Medjool)

22.3 mg2% DV

Almonds (Raw) provides 81.8 mg vs 22.3 mg in Dates (Medjool) (+59.5 mg, +266%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Dates (Medjool)

0.16 mg1% DV

Almonds (Raw) provides 0.53 mg vs 0.16 mg in Dates (Medjool) (+0.37 mg, +235%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Dates (Medjool)

0.01 g

Almonds (Raw) provides 0.65 g vs 0.01 g in Dates (Medjool) (+0.63 g, +5508%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Dates (Medjool)Normalized to 300 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Dates (Medjool)

299 kcal15% DV

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Dates (Medjool)

2.0 g4% DV

Almonds (Raw) provides 11.0 g vs 2.0 g in Dates (Medjool) (+9.0 g, +463%).

CarbohydratesDates (Medjool) higher

Almonds (Raw)

11.2 g4% DV

Dates (Medjool)

81.0 g29% DV

Dates (Medjool) provides 81.0 g vs 11.2 g in Almonds (Raw) (+69.8 g, +623%).

Dietary FiberDates (Medjool) higher

Almonds (Raw)

6.5 g23% DV

Dates (Medjool)

7.2 g26% DV

Dates (Medjool) provides 7.2 g vs 6.5 g in Almonds (Raw) (+0.74 g, +11%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Dates (Medjool)

0.16 g

Almonds (Raw) provides 26.0 g vs 0.16 g in Dates (Medjool) (+25.8 g, +15927%).

Total SugarsDates (Medjool) higher

Almonds (Raw)

2.3 g5% DV

Dates (Medjool)

71.8 g144% DV

Dates (Medjool) provides 71.8 g vs 2.3 g in Almonds (Raw) (+69.5 g, +3074%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Dates (Medjool)

0 mg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Almonds (Raw)

0 µg

Dates (Medjool)

7.6 µg1% DV

Dates (Medjool) has higher vitamin a (rae) (7.6 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Dates (Medjool)

0 µg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Dates (Medjool)

0.05 mg

Almonds (Raw) provides 13.3 mg vs 0.05 mg in Dates (Medjool) (+13.3 mg, +24581%).

Vitamin KDates (Medjool) higher

Almonds (Raw)

0 µg

Dates (Medjool)

2.9 µg2% DV

Dates (Medjool) has higher vitamin k (2.9 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

23 µg6% DV

Dates (Medjool)

16 µg4% DV

Almonds (Raw) provides 23 µg vs 16 µg in Dates (Medjool) (+6.7 µg, +41%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.11 mg9% DV

Dates (Medjool)

0.05 mg5% DV

Almonds (Raw) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Dates (Medjool)

0.06 mg5% DV

Almonds (Raw) provides 0.59 mg vs 0.06 mg in Dates (Medjool) (+0.53 mg, +813%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Dates (Medjool)

1.7 mg11% DV

Almonds (Raw) provides 1.9 mg vs 1.7 mg in Dates (Medjool) (+0.14 mg, +8%).

Pantothenic Acid (B5)Dates (Medjool) higher

Almonds (Raw)

0.24 mg5% DV

Dates (Medjool)

0.87 mg17% DV

Dates (Medjool) provides 0.87 mg vs 0.24 mg in Almonds (Raw) (+0.62 mg, +255%).

Vitamin B6Dates (Medjool) higher

Almonds (Raw)

0.07 mg4% DV

Dates (Medjool)

0.27 mg16% DV

Dates (Medjool) provides 0.27 mg vs 0.07 mg in Almonds (Raw) (+0.20 mg, +277%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Dates (Medjool)

0 µg

Both Almonds (Raw) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumDates (Medjool) higher

Almonds (Raw)

0.52 mg

Dates (Medjool)

1.1 mg

Dates (Medjool) provides 1.1 mg vs 0.52 mg in Almonds (Raw) (+0.56 mg, +108%).

PotassiumDates (Medjool) higher

Almonds (Raw)

381 mg8% DV

Dates (Medjool)

752 mg16% DV

Dates (Medjool) provides 752 mg vs 381 mg in Almonds (Raw) (+371 mg, +97%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Dates (Medjool)

69.1 mg5% DV

Almonds (Raw) provides 140 mg vs 69.1 mg in Dates (Medjool) (+70.8 mg, +102%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Dates (Medjool)

0.97 mg5% DV

Almonds (Raw) provides 1.9 mg vs 0.97 mg in Dates (Medjool) (+0.96 mg, +98%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Dates (Medjool)

58.3 mg14% DV

Almonds (Raw) provides 140 mg vs 58.3 mg in Dates (Medjool) (+82.1 mg, +141%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

Dates (Medjool)

67.0 mg5% DV

Almonds (Raw) provides 250 mg vs 67.0 mg in Dates (Medjool) (+183 mg, +274%).

ZincAlmonds (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Dates (Medjool)

0.48 mg4% DV

Almonds (Raw) provides 1.6 mg vs 0.48 mg in Dates (Medjool) (+1.1 mg, +241%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Dates (Medjool)

0.03 g

Almonds (Raw) provides 2.0 g vs 0.03 g in Dates (Medjool) (+1.9 g, +5618%).

Almonds (Raw) vs Dates (Medjool)

Almonds (Raw)

Dates (Medjool)

Nutritional Takeaways

Comparison Summary