Banana vs. Dates
Nutrition comparison of Banana and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and dates:
- Both dates and banana are high in dietary fiber and potassium.
- Banana has signficantly more Vitamin C than date.
- Date has more beta-carotene than banana, however, banana contains more alpha-carotene than date.
- Date has more niacin and pantothenic acid.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Banana (Bananas, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and banana has 68% less calories than date - date has 277 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in carbs and similar to dates for protein and fat. Banana has a macronutrient ratio of 5:93:3 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Dates | |
|---|---|---|
| Protein | 5% | 2% |
| Carbohydrates | 93% | 98% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and banana has 70% less carbohydrates than date - date has 75g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both dates and banana are high in dietary fiber. Date has 158% more dietary fiber than banana - date has 6.7g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Date is high in sugar and banana has 82% less sugar than date - date has 66.5g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Dates and banana contain similar amounts of protein - date has 1.8g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both banana and dates are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than date - banana has 8.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and banana contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Banana and dates contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and banana contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Date has more niacin and pantothenic acid. Both banana and dates contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Banana | Dates | |
|---|---|---|
| Thiamin | 0.031 MG | 0.05 MG |
| Riboflavin | 0.073 MG | 0.06 MG |
| Niacin | 0.665 MG | 1.61 MG |
| Pantothenic acid | 0.334 MG | 0.805 MG |
| Vitamin B6 | 0.367 MG | 0.249 MG |
| Folate | 20 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 11 times more calcium than banana - date has 64mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Date has 246% more iron than banana - date has 0.9mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both dates and banana are high in potassium. Date has 94% more potassium than banana - date has 696mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, date has more beta-carotene than banana per 100 grams, however, banana contains more alpha-carotene than date per 100 grams. Both banana and dates contain significant amounts of lutein + zeaxanthin.
| Banana | Dates | |
|---|---|---|
| beta-carotene | 26 UG | 89 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 23 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Banana g
()
|
Daily Values (%) |
Dates g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or banana contain more calories in 100 grams?Date is high in calories and banana has 70% less calories than date - date has 277 calories in 100g and banana has 89 calories.
Does dates or banana have more carbohydrates?
By weight, date is high in carbohydrates and banana has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and banana has 22.8g of carbohydrates.
Does dates or banana contain more calcium?
Date is a rich source of calcium and it has 11 times more calcium than banana - date has 64mg of calcium in 100 grams and banana has 5mg of calcium.
Does dates or banana contain more potassium?
Both dates and banana are high in potassium. Date has 90% more potassium than banana - date has 696mg of potassium in 100 grams and banana has 358mg of potassium.