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Apples, canned
Apples, canned4
VS
Dates, Medjool Leader
Dates, Medjool5

Dates, Medjool leads 5–4 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Dates, Medjool comes out ahead, winning 5 of 9 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    0.27 g
    0.65 gWIN
  • Carbohydrate
    25.13 g
    27.06 g
  • Fibermore is better
    WIN2.99 g
    2.42 g
  • Total sugarsless is better
    WIN22.15 g
    24 g
  • Total fat
    0.64 g
    0.05 g
  • Saturated fatless is better
    0.1 g
    —
  • Sodiumless is better
    4.48 mg
    0.36 mgWIN
  • Potassiummore is better
    104.48 mg
    251.26 mgWIN
  • Calciummore is better
    5.97 mg
    23.1 mgWIN
  • Ironmore is better
    WIN0.36 mg
    0.32 mg
  • Magnesiummore is better
    4.48 mg
    19.49 mgWIN
  • Vitamin Cmore is better
    WIN0.3 mg
    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.