Deglet Noor vs Medjool Dates | Their 7 Key Benefits

Deglet dates and Medjool dates are two prominent varieties that offer different tastes, textures, and nutritional value. We have discussed a detailed Deglet Noor vs Medjool Dates comparison regarding health benefits, taste, calories, and appearance. 

What Is the Difference Between Deglet Noor Dates and Medjool Dates?

Deglet Nour and Medjool dates are both popular varieties with some key differences. Both varieties have different tastes, textures, and benefits due to varying nutritional value. Let’s dig deeper into their comparison to help you pick the suitable type for you:

Deglet Noor vs Medjool Dates Appearance

Differentiating between these two types of dates is very easy due to their appearances. 

Deglet Noor dates are smaller, having a yellow to amber color. They have a semi-dry texture with a slight wrinkle but are still fleshy compared to Ajwa dates. They are slightly chewy, soft, and firm.

Whereas, medjool dates are dark brown with a large size. They are very soft and toffee-like chewy with thicker skin.

Deglet Noor vs Medjool Dates Taste

Medjool dates have an intensely sweet, caramel-like taste with a hint of butterscotch flavor. Their softness melts in your mouth, coating your taste buds with sweetness. Medjools allows you to satisfy your sweet tooth without adding refined sugar to your diet. 

If you prefer light sugary foods, Deglets Noor is an ideal go-to choice. These dates do not offer an intense sugary flavor. They have a honey-like taste with a hint of nuttiness. Due to their semi-dry, chewy texture, each bite releases a delightful flavor.

Deglet Nour Dates vs Medjool Nutrition

Both deglet noor and medjool dates are packed with nutrients, including potassium, magnesium, and iron. They are also a source of fiber and provide natural sugars for energy. However, there are some differences in their nutritional profile. Let’s look at them:

Calories and Sugar:

Medjool dates have 277 calories per 100g which is slightly lower compared to deglet dates which have 282 calories per 100g. 

However, medjools have a higher sugar content (66.5g) compared to deglet dates (63.4g). Sugar in medjool dates is primarily fructose, while in deglet noor there is a balanced mix of sugars.

Minerals and Vitamins:

Medjools are higher in calcium (64 mg per 100g) than deglet dates (39mg). Whereas, Deglet Noors are slightly higher in fiber (8g vs 6.7g) and antioxidants.

It is recommended to consume 3 to 7 dates per day which is around 21g, but here is a chart comparing the nutritional content per 100g of both varieties:

Nutrient	Medjool dates pitted (100g)	Deglet Noor dates pitted (100g)
Calories	277g	282g
Sugar	66g	63.4g
Calcium	64mg	39mg
Phosphorus	62mg	62mg
Potassium	696mg	656 mg
Iron	0.9 mg	1mg
Fiber	6.7g	8g
Protein	1.81g	2.5g
Fat	0.15 g	0.39g
Magnesium	54mg	43mg
Sodium	1mg	2mg
Zinc	0.44mg	0.29mg

Based on medjool dates vs regular dates nutrition, there are slight differences in their benefits. 

Medjool Vs Deglet Noor Dates Benefits

Let’s look at the benefits of these two varieties:

Good for Your Digestive Health

Both these dates contain a good amount of fiber which assists your digestive health. Fiber nourishes the beneficial bacteria in your gut that play a vital role in immunity, digestion, and overall health. It promotes healthy gut motility and prevents constipation. Studies have shown high fiber content in the diet may help reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, and colorectal cancer. Fiber also helps with better absorption of nutrients from food.

Medjool dates contain a handsome amount of fiber but if you prefer a power dose of fiber with a pleasantly mild sweet taste, go for deglet noors.

Lower bad cholesterol

These varieties are rich in antioxidants like flavonoids and phenolic acids. These antioxidants can help scavenge free radicals in your body, which can damage cells and contribute to the development of heart disease, including cholesterol build-up.

Once again, fiber comes into play for lowering bad cholesterol levels. Soluble fiber, particularly pectin, is a type of fiber that forms a gel-like substance in your digestive tract. It binds to cholesterol and bile acids, preventing their absorption into the bloodstream. As a result, your “bad” LDL cholesterol levels can decrease.

So, if you are struggling to reduce bad cholesterol levels, go for deglet dates for maximum benefits. However, if you have a sweet tooth and trying to eat healthy, medjools will serve the purpose right.

Make Your Bones Stronger

Deglet nours contain a good amount of calcium (39 mg per 100g). However, medjool dates contain almost double the amount of calcium (64 mg per 100g). If you are above 40, make sure your body has sufficient calcium to keep your bones healthy and muscles functioning well.

Calcium is an essential mineral that plays several functions in your body, especially for bone health. It is the primary building block for bones and teeth and ensures their strength and density. 

As we age, bone density naturally declines, increasing the risk of osteoporosis, a condition characterized by brittle bones. Adequate calcium intake can help slow down bone loss and reduce the risk of fractures.

So, if you start consuming three medjool dates (preferably) a day, you can get a good amount of calcium.

Secondly, both these dates contain a beautiful combination of bone-friendly minerals. They contain an equal amount of Phosphorus (62 mg per 100g).  Phosphorus forms the hard structure of bones and teeth and provides them with strength and rigidity. This mineral helps regulate calcium metabolism, ensuring proper deposition and utilization of calcium in bones.

Thirdly, these dates contain magnesium (medjool dates have a higher magnesium content than deglet noor dates) which supports bone mineralization and development. 

In case you are recovering from a bone fracture, try adding medjools to your diet to get a speedy recovery.

Improve Your Muscle and Nerve Function

If you want to keep your muscles and nerves functioning well, then start feeding the right minerals like magnesium and potassium.  The best way to get these minerals is through your diet. Both deglet noor and medjool dates contain a good amount of potassium and magnesium along with other supplementary minerals to support your muscle and nerve health. However, medjool dates contain a higher amount of these minerals compared to deglet noors. So, if you love working out and want to gain muscle mass, try adding medjool shakes to your diet. 

Let’s see how these minerals contribute to your muscles and nerve health. Potassium helps in transmitting nerve impulses and ensures proper muscle function. It contributes to muscle contractions, including those in the heart, and helps prevent muscle cramps.

Whereas, magnesium regulates muscle function, including muscle relaxation, and prevents cramps. It also helps in proper nerve transmission, supporting healthy nerve impulse conduction.

Regulate Your Blood Pressure

If you want to regulate your blood pressure while munching on snacks, these two dates are the best way to do that.

Both deglet noor and medjool dates contain almost equal amounts of potassium that helps in regulating your blood pressure. It balances the effects of sodium, promotes blood vessel relaxation, and reduces strain on the heart. This can potentially lessen the risk of heart disease and stroke. 

Make Your Hair Healthier

Medjool and deglet noor dates contain antioxidants and minerals, such as iron, zinc, and magnesium. This combination of nutrients is a food for your hair. Plus, these dates are a good source of plant-based protein that promotes overall hair health.

• Iron helps in transporting oxygen to the scalp and hair follicles. An iron deficiency can lead to hair loss. 
• Zinc helps support the immune system and plays a role in cell division and growth, both of which are important for healthy hair. It also helps regulate oil production in the scalp and can prevent dandruff. 
• Magnesium helps with protein synthesis and energy production, promoting hair growth. 

You can get shiny and strong hair while preventing hair loss by adding dates to your diet. Once again, in the contest of medjool dates vs regular dates, medjools win due to a higher percentage of hair-friendly minerals in them.

Keep Your Skin Youthful

We all want that – youthful skin! You can get it while treating your taste buds and satisfying your sweet tooth. Medjools and deglets contain antioxidants (a recipe for youthful skin), zinc, and magnesium that promote collagen production and keep your skin hydrated.

So, add these gems to your breakfast cereals, shakes, and desserts, or just munch on them like a snack to feel young with every passing year.

Takeaway

All varieties of dates come packed with nutrients. You can try safawi dates, ajwa dates, medjools, deglet noors and mabroom depending on your taste. 

Medjool dates and deglet dates are packed with nutrients. These nutrients are good for your heart health, make muscles stronger, improve nerve function, make your skin healthy, grow your hair stronger, improve your digestive health, regulate your blood pressure, and lower bad cholesterol levels.

Medjools have a slightly higher percentage of these nutrients than deglet noor dates but they have lesser fiber content and are more sweet. Deglets offer a less chewy texture and a mild sweeter taste.

So, depending on your taste, you can add any of these varieties to your diet and enjoy the perks that come along with them.

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