Dates (Medjool) vs Orange
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Dates (Medjool) | Orange |
|---|---|---|
| Calories | 277kcal | 47kcal |
| Protein | 1.8g | 0.9g |
| Carbs | 75g | 11.8g |
| Fat | 0.2g | 0.1g |
| Fiber | 6.7g | 2.4g |
| Sugar | 66.5g | 9.4g |
| Sodium | 1mg | 0mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Orange has 230 fewer calories per 100g than Dates (Medjool) (489% less).
- Dates (Medjool) delivers more protein (1.8g vs 0.9g per 100g).
- Dates (Medjool) has more fiber (6.7g vs 2.4g).
- Orange contains less fat (0.1g vs 0.2g).
- Orange has less sugar (9.4g vs 66.5g).
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 →Orange
Oranges are an excellent source of vitamin C — a single medium fruit covers more than 90% of the daily requirement. They also provide flavonoids, folate, and potassium. The fiber in whole oranges helps moderate the impact of natural sugars on blood glucose, making whole fruit preferable to juice.
View Orange nutrition →Track Dates (Medjool) & Orange in Kairo
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