Dates vs Acerola juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Dates, deglet noor is higher in more vitamins & minerals
Calories (kcal)
Dates 282
Acerola juice 23
Protein (g)
Dates 2.45
Acerola juice 0.400
Carbs (g)
Dates 75.0
Acerola juice 4.80
Fat (g)
Dates 0.390
Acerola juice 0.300
Fiber (g)
Dates 8.00
Acerola juice 0.300
Quick answers
Which has more protein?
Dates, deglet noor — 2.45g vs 0.400g per 100g.
Which has fewer calories?
Acerola juice, raw — 23 vs 282 kcal per 100g.
Which is more nutrient-dense?
Dates, deglet noor scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Dates | Acerola juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 282 kcal | 23 kcal | +1126% |
| Macronutrients | |||
| Water | 20.5 g | 94.3 g | -78% |
| Protein | 2.45 g | 0.400 g | +513% |
| Total lipid (fat) | 0.390 g | 0.300 g | +30% |
| Carbohydrate, by difference | 75.0 g | 4.80 g | +1463% |
| Fiber, total dietary | 8.00 g | 0.300 g | +2567% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0.068 g | -53% |
| Fatty acids, total monounsaturated | 0.036 g | 0.082 g | -56% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 1600 mg | -100% |
| Thiamin (Vitamin B1) | 0.052 mg | 0.020 mg | +160% |
| Riboflavin (Vitamin B2) | 0.066 mg | 0.060 mg | +10% |
| Niacin (Vitamin B3) | 1.27 mg | 0.400 mg | +219% |
| Pantothenic acid (Vitamin B5) | 0.589 mg | 0.205 mg | +187% |
| Vitamin B-6 — Pyridoxine | 0.165 mg | 0.004 mg | +4025% |
| Biotin (Vitamin B7) | 19.0 ug | 14.0 ug | +36% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 6.30 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 25.0 ug | -100% |
| Carotene, beta | 6.00 ug | 305 ug | -98% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 0.180 mg | -72% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 39.0 mg | 10.0 mg | +290% |
| Iron, Fe | 1.02 mg | 0.500 mg | +104% |
| Magnesium, Mg | 43.0 mg | 12.0 mg | +258% |
| Phosphorus, P | 62.0 mg | 9.00 mg | +589% |
| Potassium, K | 656 mg | 97.0 mg | +576% |
| Sodium, Na | 2.00 mg | 3.00 mg | -33% |
| Zinc, Zn | 0.290 mg | 0.100 mg | +190% |
| Copper, Cu | 0.206 mg | 0.086 mg | +140% |
| Manganese, Mn | 0.262 mg | — | |
| Selenium, Se | 3.00 ug | 0.100 ug | +2900% |
| Other Nutrients | |||
| Energy | 1178 kj | 96.0 kj | +1127% |
| Ash | 1.60 g | 0.200 g | +700% |
| Total Sugars | 63.3 g | 4.50 g | +1308% |
| Sucrose | 23.8 g | — | |
| Glucose | 19.9 g | — | |
| Fructose | 19.6 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.120 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 14.0 ug | +36% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 14.0 ug | +36% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 10.0 IU | 509 IU | -98% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 75.0 ug | 17.0 ug | +341% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 2.70 ug | 1.40 ug | +93% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.002 g | -50% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.017 g | 0.048 g | -65% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.011 g | 0.016 g | -31% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.001 g | = |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.035 g | 0.081 g | -57% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.019 g | 0.090 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.016 g | 0.046 g | -65% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.003 g | 0.044 g | -93% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.012 g | — | |
| Threonine (EAA) | 0.043 g | — | |
| Isoleucine (EAA, BCAA) | 0.049 g | — | |
| Leucine (EAA, BCAA) | 0.084 g | — | |
| Lysine (EAA) | 0.066 g | — | |
| Methionine (EAA) | 0.022 g | — | |
| Cystine (conditionally essential) | 0.067 g | — | |
| Phenylalanine (EAA) | 0.050 g | — | |
| Tyrosine (conditionally essential) | 0.015 g | — | |
| Valine (EAA, BCAA) | 0.071 g | — | |
| Arginine (conditionally essential) | 0.136 g | — | |
| Histidine (EAA) | 0.032 g | — | |
| Alanine | 0.083 g | — | |
| Aspartic acid | 0.213 g | — | |
| Glutamic acid | 0.359 g | — | |
| Glycine (conditionally essential) | 0.101 g | — | |
| Proline (conditionally essential) | 0.130 g | — | |
| Serine | 0.057 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0.005 mg | — | |
| Proanthocyanidin dimers | 1.84 mg | — | |
| Proanthocyanidin trimers | 3.02 mg | — | |
| Proanthocyanidin 4-6mers | 5.88 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.930 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 0.100 mg | — | |
| Choline from phosphocholine | 0.100 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 6.10 mg | — | |
| Total Choline | 6.30 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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