Side-by-Side Comparison

Apple (With Skin) vs Dates (Medjool)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean crisp red apple whole and sliced on light studio background

fruits

Apple (With Skin)

52Calories

0.3Protein

2.4Fiber

4.6Vit 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

-81%

Apple (With Skin)

Apple (With Skin) has fewer calories (energy) (52 kcal vs 277 kcal, 225 kcal less).

Higher Protein

+596%

Dates (Medjool)

Dates (Medjool) provides 1.8 g vs 0.26 g in Apple (With Skin) (+1.6 g, +596%).

Higher Dietary Fiber

+179%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 2.4 g in Apple (With Skin) (+4.3 g, +179%).

Higher Vitamin C

Apple (With Skin)

Apple (With Skin) provides 4.6 mg vs 0 mg in Dates (Medjool) (+4.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Apple (With Skin)100 g edible portion

Dates (Medjool)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Apple (With Skin)

52 kcal3% DV

Dates (Medjool)

277 kcal14% DV

Dates (Medjool) provides 277 kcal vs 52 kcal in Apple (With Skin) (+225 kcal, +433%).

ProteinDates (Medjool) higher

Apple (With Skin)

0.26 g1% DV

Dates (Medjool)

1.8 g4% DV

Dates (Medjool) provides 1.8 g vs 0.26 g in Apple (With Skin) (+1.6 g, +596%).

CarbohydratesDates (Medjool) higher

Apple (With Skin)

13.8 g5% DV

Dates (Medjool)

75.0 g27% DV

Dates (Medjool) provides 75.0 g vs 13.8 g in Apple (With Skin) (+61.2 g, +443%).

Dietary FiberDates (Medjool) higher

Apple (With Skin)

2.4 g9% DV

Dates (Medjool)

6.7 g24% DV

Dates (Medjool) provides 6.7 g vs 2.4 g in Apple (With Skin) (+4.3 g, +179%).

Total FatSimilar

Apple (With Skin)

0.17 g

Dates (Medjool)

0.15 g

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of total fat (0.17 g).

Total SugarsDates (Medjool) higher

Apple (With Skin)

10.4 g21% DV

Dates (Medjool)

66.5 g133% DV

Dates (Medjool) provides 66.5 g vs 10.4 g in Apple (With Skin) (+56.1 g, +540%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

4.6 mg5% DV

Dates (Medjool)

0 mg

Apple (With Skin) has higher vitamin c (4.6 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Apple (With Skin)

3.0 µg

Dates (Medjool)

7.0 µg1% DV

Dates (Medjool) provides 7.0 µg vs 3.0 µg in Apple (With Skin) (+4.0 µg, +133%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Dates (Medjool)

0 µg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

0.18 mg1% DV

Dates (Medjool)

0.05 mg

Apple (With Skin) provides slightly more vitamin e (0.18 mg vs 0.05 mg).

Vitamin KDates (Medjool) higher

Apple (With Skin)

2.2 µg2% DV

Dates (Medjool)

2.7 µg2% DV

Dates (Medjool) provides 2.7 µg vs 2.2 µg in Apple (With Skin) (+0.5 µg, +23%).

Folate (DFE)Dates (Medjool) higher

Apple (With Skin)

3.0 µg1% DV

Dates (Medjool)

15 µg4% DV

Dates (Medjool) provides 15 µg vs 3.0 µg in Apple (With Skin) (+12 µg, +400%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.02 mg1% DV

Dates (Medjool)

0.05 mg4% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.03 mg2% DV

Dates (Medjool)

0.06 mg5% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Apple (With Skin)

0.09 mg1% DV

Dates (Medjool)

1.6 mg10% DV

Dates (Medjool) provides 1.6 mg vs 0.09 mg in Apple (With Skin) (+1.5 mg, +1669%).

Pantothenic Acid (B5)Dates (Medjool) higher

Apple (With Skin)

0.06 mg1% DV

Dates (Medjool)

0.81 mg16% DV

Dates (Medjool) provides 0.81 mg vs 0.06 mg in Apple (With Skin) (+0.74 mg, +1220%).

Vitamin B6Dates (Medjool) higher

Apple (With Skin)

0.04 mg2% DV

Dates (Medjool)

0.25 mg15% DV

Dates (Medjool) provides 0.25 mg vs 0.04 mg in Apple (With Skin) (+0.21 mg, +507%).

Vitamin B12Similar

Apple (With Skin)

0 µg

Dates (Medjool)

0 µg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Apple (With Skin)

1.0 mg

Dates (Medjool)

1.0 mg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of sodium (1.0 mg).

PotassiumDates (Medjool) higher

Apple (With Skin)

107 mg2% DV

Dates (Medjool)

696 mg15% DV

Dates (Medjool) provides 696 mg vs 107 mg in Apple (With Skin) (+589 mg, +550%).

CalciumDates (Medjool) higher

Apple (With Skin)

6.0 mg

Dates (Medjool)

64.0 mg5% DV

Dates (Medjool) provides 64.0 mg vs 6.0 mg in Apple (With Skin) (+58.0 mg, +967%).

IronDates (Medjool) higher

Apple (With Skin)

0.12 mg1% DV

Dates (Medjool)

0.90 mg5% DV

Dates (Medjool) provides 0.90 mg vs 0.12 mg in Apple (With Skin) (+0.78 mg, +650%).

MagnesiumDates (Medjool) higher

Apple (With Skin)

5.0 mg1% DV

Dates (Medjool)

54.0 mg13% DV

Dates (Medjool) provides 54.0 mg vs 5.0 mg in Apple (With Skin) (+49.0 mg, +980%).

PhosphorusDates (Medjool) higher

Apple (With Skin)

11.0 mg1% DV

Dates (Medjool)

62.0 mg5% DV

Dates (Medjool) provides 62.0 mg vs 11.0 mg in Apple (With Skin) (+51.0 mg, +464%).

ZincDates (Medjool) higher

Apple (With Skin)

0.04 mg

Dates (Medjool)

0.44 mg4% DV

Dates (Medjool) provides 0.44 mg vs 0.04 mg in Apple (With Skin) (+0.40 mg, +1000%).

Lipids1 nutrients

Saturated FatSimilar

Apple (With Skin)

0.03 g

Dates (Medjool)

0.03 g

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of saturated fat (0.03 g).

Nutrient

Apple (With Skin)182 g (1 medium apple (182 g))

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

Macronutrients6 nutrients

Calories (Energy)Apple (With Skin) higher

Apple (With Skin)

95 kcal5% DV

Dates (Medjool)

66 kcal3% DV

Apple (With Skin) provides 95 kcal vs 66 kcal in Dates (Medjool) (+28 kcal, +42%).

ProteinSimilar

Apple (With Skin)

0.47 g1% DV

Dates (Medjool)

0.43 g1% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of protein (0.47 g).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

25.1 g9% DV

Dates (Medjool)

18.0 g7% DV

Apple (With Skin) provides 25.1 g vs 18.0 g in Dates (Medjool) (+7.1 g, +40%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.4 g16% DV

Dates (Medjool)

1.6 g6% DV

Apple (With Skin) provides 4.4 g vs 1.6 g in Dates (Medjool) (+2.8 g, +172%).

Total FatApple (With Skin) higher

Apple (With Skin)

0.31 g

Dates (Medjool)

0.04 g

Apple (With Skin) provides 0.31 g vs 0.04 g in Dates (Medjool) (+0.27 g, +759%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

18.9 g38% DV

Dates (Medjool)

16.0 g32% DV

Apple (With Skin) provides 18.9 g vs 16.0 g in Dates (Medjool) (+3.0 g, +19%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.4 mg9% DV

Dates (Medjool)

0 mg

Apple (With Skin) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

5.5 µg1% DV

Dates (Medjool)

1.7 µg

Apple (With Skin) provides 5.5 µg vs 1.7 µg in Dates (Medjool) (+3.8 µg, +225%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Dates (Medjool)

0 µg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

0.33 mg2% DV

Dates (Medjool)

0.01 mg

Apple (With Skin) provides 0.33 mg vs 0.01 mg in Dates (Medjool) (+0.32 mg, +2630%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.0 µg3% DV

Dates (Medjool)

0.6 µg1% DV

Apple (With Skin) provides 4.0 µg vs 0.6 µg in Dates (Medjool) (+3.4 µg, +518%).

Folate (DFE)Apple (With Skin) higher

Apple (With Skin)

5.5 µg1% DV

Dates (Medjool)

3.6 µg1% DV

Apple (With Skin) provides 5.5 µg vs 3.6 µg in Dates (Medjool) (+1.9 µg, +52%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.03 mg3% DV

Dates (Medjool)

0.01 mg1% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Dates (Medjool)

0.01 mg1% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Apple (With Skin)

0.17 mg1% DV

Dates (Medjool)

0.39 mg2% DV

Dates (Medjool) provides 0.39 mg vs 0.17 mg in Apple (With Skin) (+0.22 mg, +133%).

Pantothenic Acid (B5)Dates (Medjool) higher

Apple (With Skin)

0.11 mg2% DV

Dates (Medjool)

0.19 mg4% DV

Dates (Medjool) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.11 mg).

Vitamin B6Similar

Apple (With Skin)

0.07 mg4% DV

Dates (Medjool)

0.06 mg4% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Dates (Medjool)

0 µg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumApple (With Skin) higher

Apple (With Skin)

1.8 mg

Dates (Medjool)

0.24 mg

Apple (With Skin) provides 1.8 mg vs 0.24 mg in Dates (Medjool) (+1.6 mg, +658%).

PotassiumApple (With Skin) higher

Apple (With Skin)

195 mg4% DV

Dates (Medjool)

167 mg4% DV

Apple (With Skin) provides 195 mg vs 167 mg in Dates (Medjool) (+27.7 mg, +17%).

CalciumDates (Medjool) higher

Apple (With Skin)

10.9 mg1% DV

Dates (Medjool)

15.4 mg1% DV

Dates (Medjool) provides 15.4 mg vs 10.9 mg in Apple (With Skin) (+4.4 mg, +41%).

IronSimilar

Apple (With Skin)

0.22 mg1% DV

Dates (Medjool)

0.22 mg1% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of iron (0.22 mg).

MagnesiumDates (Medjool) higher

Apple (With Skin)

9.1 mg2% DV

Dates (Medjool)

13.0 mg3% DV

Dates (Medjool) provides 13.0 mg vs 9.1 mg in Apple (With Skin) (+3.9 mg, +42%).

PhosphorusApple (With Skin) higher

Apple (With Skin)

20.0 mg2% DV

Dates (Medjool)

14.9 mg1% DV

Apple (With Skin) provides 20.0 mg vs 14.9 mg in Dates (Medjool) (+5.1 mg, +35%).

ZincSimilar

Apple (With Skin)

0.07 mg1% DV

Dates (Medjool)

0.11 mg1% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of zinc (0.07 mg).

Lipids1 nutrients

Saturated FatSimilar

Apple (With Skin)

0.05 g

Dates (Medjool)

0.01 g

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of saturated fat (0.05 g).

Nutrient

Apple (With Skin)Amount per 100 kcal (192 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

100 kcal5% DV

Dates (Medjool)

100 kcal5% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of calories (energy) (100 kcal).

ProteinDates (Medjool) higher

Apple (With Skin)

0.50 g1% DV

Dates (Medjool)

0.65 g1% DV

Dates (Medjool) provides 0.65 g vs 0.50 g in Apple (With Skin) (+0.15 g, +31%).

CarbohydratesSimilar

Apple (With Skin)

26.5 g10% DV

Dates (Medjool)

27.0 g10% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of carbohydrates (26.5 g).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.6 g16% DV

Dates (Medjool)

2.4 g9% DV

Apple (With Skin) provides 4.6 g vs 2.4 g in Dates (Medjool) (+2.2 g, +91%).

Total FatApple (With Skin) higher

Apple (With Skin)

0.33 g

Dates (Medjool)

0.05 g

Apple (With Skin) provides 0.33 g vs 0.05 g in Dates (Medjool) (+0.27 g, +504%).

Total SugarsDates (Medjool) higher

Apple (With Skin)

19.9 g40% DV

Dates (Medjool)

23.9 g48% DV

Dates (Medjool) provides 23.9 g vs 19.9 g in Apple (With Skin) (+4.0 g, +20%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.8 mg10% DV

Dates (Medjool)

0 mg

Apple (With Skin) has higher vitamin c (8.8 mg vs 0 mg).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

5.8 µg1% DV

Dates (Medjool)

2.5 µg

Apple (With Skin) provides 5.8 µg vs 2.5 µg in Dates (Medjool) (+3.2 µg, +129%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Dates (Medjool)

0 µg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

0.35 mg2% DV

Dates (Medjool)

0.02 mg

Apple (With Skin) provides 0.35 mg vs 0.02 mg in Dates (Medjool) (+0.33 mg, +1820%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.2 µg4% DV

Dates (Medjool)

1.0 µg1% DV

Apple (With Skin) provides 4.2 µg vs 1.0 µg in Dates (Medjool) (+3.3 µg, +335%).

Folate (DFE)Apple (With Skin) higher

Apple (With Skin)

5.8 µg1% DV

Dates (Medjool)

5.4 µg1% DV

Apple (With Skin) provides 5.8 µg vs 5.4 µg in Dates (Medjool) (+0.4 µg, +7%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.03 mg3% DV

Dates (Medjool)

0.02 mg2% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Dates (Medjool)

0.02 mg2% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Apple (With Skin)

0.17 mg1% DV

Dates (Medjool)

0.58 mg4% DV

Dates (Medjool) provides 0.58 mg vs 0.17 mg in Apple (With Skin) (+0.40 mg, +232%).

Pantothenic Acid (B5)Dates (Medjool) higher

Apple (With Skin)

0.12 mg2% DV

Dates (Medjool)

0.29 mg6% DV

Dates (Medjool) provides 0.29 mg vs 0.12 mg in Apple (With Skin) (+0.17 mg, +147%).

Vitamin B6Similar

Apple (With Skin)

0.08 mg5% DV

Dates (Medjool)

0.09 mg5% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Dates (Medjool)

0 µg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumApple (With Skin) higher

Apple (With Skin)

1.9 mg

Dates (Medjool)

0.36 mg

Apple (With Skin) provides 1.9 mg vs 0.36 mg in Dates (Medjool) (+1.6 mg, +433%).

PotassiumDates (Medjool) higher

Apple (With Skin)

205 mg4% DV

Dates (Medjool)

251 mg5% DV

Dates (Medjool) provides 251 mg vs 205 mg in Apple (With Skin) (+45.1 mg, +22%).

CalciumDates (Medjool) higher

Apple (With Skin)

11.5 mg1% DV

Dates (Medjool)

23.0 mg2% DV

Dates (Medjool) provides 23.0 mg vs 11.5 mg in Apple (With Skin) (+11.5 mg, +100%).

IronDates (Medjool) higher

Apple (With Skin)

0.23 mg1% DV

Dates (Medjool)

0.32 mg2% DV

Dates (Medjool) provides 0.32 mg vs 0.23 mg in Apple (With Skin) (+0.09 mg, +41%).

MagnesiumDates (Medjool) higher

Apple (With Skin)

9.6 mg2% DV

Dates (Medjool)

19.4 mg5% DV

Dates (Medjool) provides 19.4 mg vs 9.6 mg in Apple (With Skin) (+9.8 mg, +102%).

PhosphorusDates (Medjool) higher

Apple (With Skin)

21.1 mg2% DV

Dates (Medjool)

22.3 mg2% DV

Dates (Medjool) provides 22.3 mg vs 21.1 mg in Apple (With Skin) (+1.2 mg, +6%).

ZincDates (Medjool) higher

Apple (With Skin)

0.08 mg1% DV

Dates (Medjool)

0.16 mg1% DV

Dates (Medjool) provides slightly more zinc (0.16 mg vs 0.08 mg).

Lipids1 nutrients

Saturated FatSimilar

Apple (With Skin)

0.05 g

Dates (Medjool)

0.01 g

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of saturated fat (0.05 g).

Nutrient

Apple (With Skin)Normalized to 300 kcal (577 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

300 kcal15% DV

Dates (Medjool)

299 kcal15% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of calories (energy) (300 kcal).

ProteinDates (Medjool) higher

Apple (With Skin)

1.5 g3% DV

Dates (Medjool)

2.0 g4% DV

Dates (Medjool) provides 2.0 g vs 1.5 g in Apple (With Skin) (+0.45 g, +30%).

CarbohydratesSimilar

Apple (With Skin)

79.7 g29% DV

Dates (Medjool)

81.0 g29% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of carbohydrates (79.7 g).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

13.8 g49% DV

Dates (Medjool)

7.2 g26% DV

Apple (With Skin) provides 13.8 g vs 7.2 g in Dates (Medjool) (+6.6 g, +91%).

Total FatApple (With Skin) higher

Apple (With Skin)

0.98 g1% DV

Dates (Medjool)

0.16 g

Apple (With Skin) provides 0.98 g vs 0.16 g in Dates (Medjool) (+0.82 g, +505%).

Total SugarsDates (Medjool) higher

Apple (With Skin)

60.0 g120% DV

Dates (Medjool)

71.8 g144% DV

Dates (Medjool) provides 71.8 g vs 60.0 g in Apple (With Skin) (+11.8 g, +20%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

26.5 mg29% DV

Dates (Medjool)

0 mg

Apple (With Skin) has higher vitamin c (26.5 mg vs 0 mg).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

17 µg2% DV

Dates (Medjool)

7.6 µg1% DV

Apple (With Skin) provides 17 µg vs 7.6 µg in Dates (Medjool) (+9.7 µg, +129%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Dates (Medjool)

0 µg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

1.0 mg7% DV

Dates (Medjool)

0.05 mg

Apple (With Skin) provides 1.0 mg vs 0.05 mg in Dates (Medjool) (+0.98 mg, +1823%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

13 µg11% DV

Dates (Medjool)

2.9 µg2% DV

Apple (With Skin) provides 13 µg vs 2.9 µg in Dates (Medjool) (+9.8 µg, +335%).

Folate (DFE)Apple (With Skin) higher

Apple (With Skin)

17 µg4% DV

Dates (Medjool)

16 µg4% DV

Apple (With Skin) provides 17 µg vs 16 µg in Dates (Medjool) (+1.1 µg, +7%).

Thiamin (Vitamin B1)Similar

Apple (With Skin)

0.10 mg8% DV

Dates (Medjool)

0.05 mg5% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Apple (With Skin) higher

Apple (With Skin)

0.15 mg12% DV

Dates (Medjool)

0.06 mg5% DV

Apple (With Skin) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Apple (With Skin)

0.53 mg3% DV

Dates (Medjool)

1.7 mg11% DV

Dates (Medjool) provides 1.7 mg vs 0.53 mg in Apple (With Skin) (+1.2 mg, +231%).

Pantothenic Acid (B5)Dates (Medjool) higher

Apple (With Skin)

0.35 mg7% DV

Dates (Medjool)

0.87 mg17% DV

Dates (Medjool) provides 0.87 mg vs 0.35 mg in Apple (With Skin) (+0.52 mg, +147%).

Vitamin B6Similar

Apple (With Skin)

0.24 mg14% DV

Dates (Medjool)

0.27 mg16% DV

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin b6 (0.24 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Dates (Medjool)

0 µg

Both Apple (With Skin) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumApple (With Skin) higher

Apple (With Skin)

5.8 mg

Dates (Medjool)

1.1 mg

Apple (With Skin) provides 5.8 mg vs 1.1 mg in Dates (Medjool) (+4.7 mg, +434%).

PotassiumDates (Medjool) higher

Apple (With Skin)

617 mg13% DV

Dates (Medjool)

752 mg16% DV

Dates (Medjool) provides 752 mg vs 617 mg in Apple (With Skin) (+134 mg, +22%).

CalciumDates (Medjool) higher

Apple (With Skin)

34.6 mg3% DV

Dates (Medjool)

69.1 mg5% DV

Dates (Medjool) provides 69.1 mg vs 34.6 mg in Apple (With Skin) (+34.5 mg, +100%).

IronDates (Medjool) higher

Apple (With Skin)

0.69 mg4% DV

Dates (Medjool)

0.97 mg5% DV

Dates (Medjool) provides 0.97 mg vs 0.69 mg in Apple (With Skin) (+0.28 mg, +40%).

MagnesiumDates (Medjool) higher

Apple (With Skin)

28.9 mg7% DV

Dates (Medjool)

58.3 mg14% DV

Dates (Medjool) provides 58.3 mg vs 28.9 mg in Apple (With Skin) (+29.5 mg, +102%).

PhosphorusDates (Medjool) higher

Apple (With Skin)

63.5 mg5% DV

Dates (Medjool)

67.0 mg5% DV

Dates (Medjool) provides 67.0 mg vs 63.5 mg in Apple (With Skin) (+3.5 mg, +5%).

ZincDates (Medjool) higher

Apple (With Skin)

0.23 mg2% DV

Dates (Medjool)

0.48 mg4% DV

Dates (Medjool) provides 0.48 mg vs 0.23 mg in Apple (With Skin) (+0.24 mg, +106%).

Lipids1 nutrients

Saturated FatApple (With Skin) higher

Apple (With Skin)

0.16 g1% DV

Dates (Medjool)

0.03 g

Apple (With Skin) provides slightly more saturated fat (0.16 g vs 0.03 g).

Apple (With Skin) vs Dates (Medjool)

Apple (With Skin)

Dates (Medjool)

Nutritional Takeaways

Comparison Summary