Food vs food · USDA FNDDS 2021–2023
Dates vs prunes
Comparing usual servings (dates: ½ cup, 80 g; prunes: ½ cup, 80 g), USDA’s figures are higher for dates in 14 of the 65 nutrients it reports, and for prunes in 26. The widest gaps against the Daily Value: more vitamin K (47.6 µg vs 2.16 µg), riboflavin and copper in prunes. Energy: 226 kcal for dates, 192 kcal for prunes. Per 100 g, the figures are higher for dates in 14 and for prunes in 26.
Every nutrient, side by side
Date
Serving size ½ cup · 80 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 226 kcal (more) | |
| Protein | 1.96 g (more) | |
| Carbohydrates | 60 g (more) | |
| Fat | 0.31 g (more) | |
| Alcohol | 0 g | |
| Water | 16.4 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.03 g | <1% |
| Monounsaturated fat | 0.03 g | |
| Polyunsaturated fat | 0.02 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.01 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.03 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.01 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 6.4 g (more) | 23% |
| Sugars | 50.7 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 4.8 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 60 µg | |
| Vitamin C | 0.32 mg | <1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.04 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.16 µg | 2% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 1.02 mg | 6% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate | 15.2 µg (more) | |
| Folate, DFE | 15.2 µg (more) | 4% |
| Folate, food | 15.2 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 5.04 mg | 1% |
| Minerals | ||
| Calcium | 31.2 mg | 2% |
| Iron | 0.82 mg (more) | 5% |
| Magnesium | 34.4 mg (more) | 8% |
| Phosphorus | 49.6 mg | 4% |
| Potassium | 525 mg | 11% |
| Sodium | 1.6 mg | <1% |
| Zinc | 0.23 mg | 2% |
| Copper | 0.16 mg | 18% |
| Selenium | 2.4 µg (more) | 4% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Prune, dried
Serving size ½ cup · 80 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 192 kcal | |
| Protein | 1.74 g | |
| Carbohydrates | 51.1 g | |
| Fat | 0.3 g | |
| Alcohol | 0 g | |
| Water | 24.7 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.07 g (more) | <1% |
| Monounsaturated fat | 0.04 g (more) | |
| Polyunsaturated fat | 0.05 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.02 g (more) | |
| SFA 18:0 (stearic) | 0.04 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.03 g (more) | |
| MUFA 18:1 (oleic) | 0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g (more) | |
| PUFA 18:3 (linolenic) | 0.01 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 5.68 g | 20% |
| Sugars | 30.5 g | |
| Vitamins | ||
| Vitamin A | 31.2 µg (more) | 3% |
| Retinol | 0 µg | |
| Beta-carotene | 315 µg (more) | |
| Alpha-carotene | 45.6 µg (more) | |
| Beta-cryptoxanthin | 74.4 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 118 µg (more) | |
| Vitamin C | 0.48 mg (more) | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.34 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 47.6 µg (more) | 40% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.15 mg (more) | 11% |
| Niacin (B3) | 1.5 mg (more) | 9% |
| Vitamin B6 | 0.16 mg (more) | 10% |
| Folate | 3.2 µg | |
| Folate, DFE | 3.2 µg | 1% |
| Folate, food | 3.2 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 8.08 mg (more) | 1% |
| Minerals | ||
| Calcium | 34.4 mg (more) | 3% |
| Iron | 0.74 mg | 4% |
| Magnesium | 32.8 mg | 8% |
| Phosphorus | 55.2 mg (more) | 4% |
| Potassium | 586 mg (more) | 12% |
| Sodium | 1.6 mg | <1% |
| Zinc | 0.35 mg (more) | 3% |
| Copper | 0.22 mg (more) | 25% |
| Selenium | 0.24 µg | <1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Date
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 282 kcal (more) | |
| Protein | 2.45 g (more) | |
| Carbohydrates | 75 g (more) | |
| Fat | 0.39 g (more) | |
| Alcohol | 0 g | |
| Water | 20.5 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.03 g | <1% |
| Monounsaturated fat | 0.04 g | |
| Polyunsaturated fat | 0.02 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.02 g | |
| SFA 18:0 (stearic) | 0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.04 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.02 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 8 g (more) | 29% |
| Sugars | 63.4 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 6 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 75 µg | |
| Vitamin C | 0.4 mg | <1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.05 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.7 µg | 2% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 1.27 mg | 8% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate | 19 µg (more) | |
| Folate, DFE | 19 µg (more) | 5% |
| Folate, food | 19 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 6.3 mg | 1% |
| Minerals | ||
| Calcium | 39 mg | 3% |
| Iron | 1.02 mg (more) | 6% |
| Magnesium | 43 mg (more) | 10% |
| Phosphorus | 62 mg | 5% |
| Potassium | 656 mg | 14% |
| Sodium | 2 mg | <1% |
| Zinc | 0.29 mg | 3% |
| Copper | 0.21 mg | 23% |
| Selenium | 3 µg (more) | 5% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Prune, dried
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 240 kcal | |
| Protein | 2.18 g | |
| Carbohydrates | 63.9 g | |
| Fat | 0.38 g | |
| Alcohol | 0 g | |
| Water | 30.9 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.09 g (more) | <1% |
| Monounsaturated fat | 0.05 g (more) | |
| Polyunsaturated fat | 0.06 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.03 g (more) | |
| SFA 18:0 (stearic) | 0.04 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.04 g (more) | |
| MUFA 18:1 (oleic) | 0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g (more) | |
| PUFA 18:3 (linolenic) | 0.02 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 7.1 g | 25% |
| Sugars | 38.1 g | |
| Vitamins | ||
| Vitamin A | 39 µg (more) | 4% |
| Retinol | 0 µg | |
| Beta-carotene | 394 µg (more) | |
| Alpha-carotene | 57 µg (more) | |
| Beta-cryptoxanthin | 93 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 148 µg (more) | |
| Vitamin C | 0.6 mg (more) | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.43 mg (more) | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 59.5 µg (more) | 50% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.19 mg (more) | 14% |
| Niacin (B3) | 1.88 mg (more) | 12% |
| Vitamin B6 | 0.2 mg (more) | 12% |
| Folate | 4 µg | |
| Folate, DFE | 4 µg | 1% |
| Folate, food | 4 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 10.1 mg (more) | 2% |
| Minerals | ||
| Calcium | 43 mg (more) | 3% |
| Iron | 0.93 mg | 5% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 69 mg (more) | 6% |
| Potassium | 732 mg (more) | 16% |
| Sodium | 2 mg | <1% |
| Zinc | 0.44 mg (more) | 4% |
| Copper | 0.28 mg (more) | 31% |
| Selenium | 0.3 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Dates is FNDDS’s “Date” and prunes is “Prune, dried”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.