Avocado vs Dates (Medjool)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Avocado | Dates (Medjool) |
|---|---|---|
| Calories | 160kcal | 277kcal |
| Protein | 2g | 1.8g |
| Carbs | 8.5g | 75g |
| Fat | 14.7g | 0.2g |
| Fiber | 6.7g | 6.7g |
| Sugar | 0.7g | 66.5g |
| Sodium | 7mg | 1mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Avocado has 117 fewer calories per 100g than Dates (Medjool) (73% less).
- Avocado delivers more protein (2g vs 1.8g per 100g).
- Dates (Medjool) contains less fat (0.2g vs 14.7g).
- Avocado has less sugar (0.7g vs 66.5g).
Avocado
Avocados are rich in heart-healthy monounsaturated fats, particularly oleic acid. They are an excellent source of potassium (more than bananas), fiber, vitamin K, folate, and vitamin E. Studies suggest that regular avocado consumption may improve cholesterol profiles and support nutrient absorption from other foods.
View Avocado nutrition →Dates (Medjool)
Dates are a whole-food concentrated sweetener — very high in natural sugars but bundled with fiber, potassium and magnesium. A common natural sweetener in baking, they raise blood sugar less sharply than refined sugar thanks to their fiber.
View Dates (Medjool) nutrition →Track Avocado & Dates (Medjool) in Kairo
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