Kurma Bertangkai is the everyday name for dates sold on the stalk, and the fruit itself carries a nutrient profile that's genuinely different from the fruit bowl staples most people compare it to. This piece lines dates up against apple, banana and orange on four measures — fiber, potassium, magnesium, vitamin B6 — using plain per-100g numbers, plus what dates stand out as a powerhouse of nutrition actually means in composition terms.
What's in 100g of dates
Four nutrients account for most of the gap between dates and other fruit.
Fiber
Dates carry 6.7g of fiber per 100g — close to triple what an apple, banana or orange gives you at roughly 2.4-2.6g. That's the single biggest number in this comparison.
Vitamins and minerals
Dates are a strong source of potassium, magnesium and vitamin B6. Per 100g: 696mg potassium, 54mg magnesium, 0.2mg vitamin B6 — the potassium figure especially dwarfs apple (107mg) and orange (181mg).
Antioxidant compounds
Dates are rich in antioxidants, mainly flavonoids and carotenoids — the same broad plant-chemical families found in berries and leafy greens, just at higher concentration in dried date flesh.
Natural sugars
Dates are sweet because they're naturally high in sugar, mostly glucose and fructose. Unlike refined sugar, that sugar sits inside the fruit's fiber matrix rather than standing alone — a structural difference from a spoonful of white sugar, not a health claim.
Dates vs. apple, banana, orange — the numbers
| Nutrient | Dates (100g) | Apple (100g) | Banana (100g) | Orange (100g) |
|---|---|---|---|---|
| Fiber (g) | 6.7 | 2.4 | 2.6 | 2.4 |
| Potassium (mg) | 696 | 107 | 358 | 181 |
| Magnesium (mg) | 54 | 5 | 27 | 10 |
| Vitamin B6 (mg) | 0.2 | 0.1 | 0.4 | 0.1 |
Fiber and potassium are where dates pull furthest ahead — almost 3x the fiber of any fruit in this table, and roughly 2x to 6.5x the potassium. Magnesium follows the same pattern. Vitamin B6 is the one measure where banana edges dates out.
Where this leaves the comparison
Gram for gram, dates concentrate more fiber, potassium and magnesium than apple, banana or orange — that's a composition fact, not a prescription. What you do with that is between you and whoever you ask about your diet. If you're buying kurma bertangkai by the kilo for daily eating or for hantaran, the grade and freshness of the stalk matter as much as any nutrient table.