Dates vs Dried Apricots – Which is Healthier?

Our Verdict

When comparing dates to dried apricots, we picked the apricots.

Why?

Firstly, it’s worth noting that dates, as generally sold, and dried apricots, as generally sold, have been subject to approximately the same amount of dehydration, making this a fair contest. Of course, exact levels may vary, so do bear in mind that we’re speaking for averages here (those averages, by the way, come from the UDSA FoodData Central Database, which aims to provide reliably average data for foodstuffs sold in the US).

Now, in terms of macros, there’s not much between them. Nominally, dates have a very tiny touch more fiber and carbs, while dried apricots have a smidgen more protein. However, the numbers are close enough to be within the margins of variation for each fruit, so we’re calling this round a respectable tie.

In the category of vitamins, dates have more of vitamins B1, B5, B6, and B9, while dried apricots have more of vitamins A, B2, B3, C, E, K, and choline, and that’s before considering that that these are, for example, more than 86x as rich in vitamin E (dates are great in general, but not a great source of vitamin E, while dried apricots are excellent for that). In any case, a win for dried apricots.

When it comes to minerals, dates have more magnesium, manganese, and selenium, while dried apricots have more calcium, copper, iron, phosphorus, potassium, and zinc. By generous margins, too; an easy win for dried apricots in this round.

Looking at polyphenols, dates have more types of polyphenols and a greater total mass (mg/100g) of polyphenols, so they win a round here.

Adding up the sections makes for an overall win for dried apricots, but by all means enjoy either or both; diversity is good!

Want to learn more?

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Enjoy!