Dates vs Abiyuch
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Dates, medjool is higher in more vitamins & minerals
Calories (kcal)
Dates 277
Abiyuch 69
Protein (g)
Dates 1.81
Abiyuch 1.50
Carbs (g)
Dates 75.0
Abiyuch 17.6
Fat (g)
Dates 0.150
Abiyuch 0.100
Fiber (g)
Dates 6.70
Abiyuch 5.30
Quick answers
Which has more protein?
Dates, medjool — 1.81g vs 1.50g per 100g.
Which has fewer calories?
Abiyuch, raw — 69 vs 277 kcal per 100g.
Which is more nutrient-dense?
Dates, medjool 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 | Abiyuch | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 277 kcal | 69 kcal | +301% |
| Macronutrients | |||
| Water | 21.3 g | 79.9 g | -73% |
| Protein | 1.81 g | 1.50 g | +21% |
| Total lipid (fat) | 0.150 g | 0.100 g | +50% |
| Carbohydrate, by difference | 75.0 g | 17.6 g | +326% |
| Fiber, total dietary | 6.70 g | 5.30 g | +26% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.014 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 54.1 mg | -100% |
| Thiamin (Vitamin B1) | 0.050 mg | — | |
| Riboflavin (Vitamin B2) | 0.060 mg | — | |
| Niacin (Vitamin B3) | 1.61 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.805 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.249 mg | — | |
| Biotin (Vitamin B7) | 15.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 9.90 mg | — | |
| Vitamin A, RAE | 7.00 ug | 5.00 ug | +40% |
| Carotene, beta | 89.0 ug | 60.0 ug | +48% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 64.0 mg | 8.00 mg | +700% |
| Iron, Fe | 0.900 mg | 1.61 mg | -44% |
| Magnesium, Mg | 54.0 mg | 24.0 mg | +125% |
| Phosphorus, P | 62.0 mg | 47.0 mg | +32% |
| Potassium, K | 696 mg | 304 mg | +129% |
| Sodium, Na | 1.00 mg | 20.0 mg | -95% |
| Zinc, Zn | 0.440 mg | 0.310 mg | +42% |
| Copper, Cu | 0.362 mg | 0.057 mg | +535% |
| Manganese, Mn | 0.296 mg | 0.182 mg | +63% |
| Other Nutrients | |||
| Energy | 1160 kj | 290 kj | +300% |
| Ash | 1.74 g | 0.900 g | +93% |
| Total Sugars | 66.5 g | 8.55 g | +677% |
| Sucrose | 0.530 g | 0.050 g | +960% |
| Glucose | 33.7 g | 4.50 g | +648% |
| Fructose | 32.0 g | 3.80 g | +741% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.300 g | 0.200 g | +50% |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | — | |
| Betaine | 0.400 mg | — | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 149 IU | 100 IU | +49% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 23.0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 2.70 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Tryptophan (EAA) | 0.007 g | — | |
| Threonine (EAA) | 0.042 g | — | |
| Isoleucine (EAA, BCAA) | 0.045 g | — | |
| Leucine (EAA, BCAA) | 0.082 g | — | |
| Lysine (EAA) | 0.054 g | — | |
| Methionine (EAA) | 0.017 g | — | |
| Cystine (conditionally essential) | 0.046 g | — | |
| Phenylalanine (EAA) | 0.048 g | — | |
| Tyrosine (conditionally essential) | 0.016 g | — | |
| Valine (EAA, BCAA) | 0.066 g | — | |
| Arginine (conditionally essential) | 0.060 g | — | |
| Histidine (EAA) | 0.029 g | — | |
| Alanine | 0.078 g | — | |
| Aspartic acid | 0.220 g | — | |
| Glutamic acid | 0.265 g | — | |
| Glycine (conditionally essential) | 0.090 g | — | |
| Proline (conditionally essential) | 0.111 g | — | |
| Serine | 0.062 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 0.800 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0.200 mg | — | |
| Free Choline | 8.90 mg | — | |
| Total Choline | 9.90 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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