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Apple, raw
Apple, raw2
VS
Dates, Medjool Leader
Dates, Medjool6

Dates, Medjool leads 6–2 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

Dates, Medjool comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Apple, raw for more fiber and less sugar.

Pick Dates, Medjool for more protein, less sodium, more potassium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    0.49 g
    0.65 gWIN
  • Carbohydrate
    23.86 g
    27.06 g
  • Fibermore is better
    WIN4.21 g
    2.42 g
  • Total sugarsless is better
    WIN17.61 g
    24 g
  • Total fat
    0.26 g
    0.05 g
  • Saturated fatless is better
    —
    —
  • Sodiumless is better
    3.51 mg
    0.36 mgWIN
  • Potassiummore is better
    175.44 mg
    251.26 mgWIN
  • Calciummore is better
    10.53 mg
    23.1 mgWIN
  • Ironmore is better
    0.23 mg
    0.32 mgWIN
  • Magnesiummore is better
    8.77 mg
    19.49 mgWIN
  • Vitamin Cmore is better
    —
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.