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Apples, canned
Apples, canned3
VS
Dates, deglet noor Leader
Dates, deglet noor6

Dates, deglet noor leads 6–3 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Dates, deglet noor comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Apples, canned for more fiber, less sugar and more vitamin C.

Pick Dates, deglet noor for more protein, less saturated fat, less sodium, more potassium, more calcium and more magnesium.

Evenly matched on iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    0.27 g
    0.87 gWIN
  • Carbohydrate
    25.13 g
    26.61 g
  • Fibermore is better
    WIN2.99 g
    2.84 g
  • Total sugarsless is better
    WIN22.15 g
    22.46 g
  • Total fat
    0.64 g
    0.14 g
  • Saturated fatless is better
    0.1 g
    0.01 gWIN
  • Sodiumless is better
    4.48 mg
    0.71 mgWIN
  • Potassiummore is better
    104.48 mg
    232.62 mgWIN
  • Calciummore is better
    5.97 mg
    13.83 mgWIN
  • Ironmore is better
    0.36 mg
    0.36 mg
  • Magnesiummore is better
    4.48 mg
    15.25 mgWIN
  • Vitamin Cmore is better
    WIN0.3 mg
    0.14 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.