Butter, Unsalted vs. Dates
Nutrition comparison of Butter, Unsalted and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and dates:
- Both dates and butter, unsalted are high in calories.
- Butter, unsalted is an excellent source of Vitamin A.
- Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and butter, unsalted are high in calories. Butter, unsalted has 159% more calories than date - date has 277 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is much lighter in carbs, much heavier in fat and similar to dates for protein. Butter, unsalted has a macronutrient ratio of 0:0:100 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Dates | |
|---|---|---|
| Protein | ~ | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and butter, unsalted has 100% less carbohydrates than date - date has 75g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - date has 6.7g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
sugar
Date is high in sugar and butter, unsalted has 100% less sugar than date - date has 66.5g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Protein
protein
Dates and butter, unsalted contain similar amounts of protein - date has 1.8g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Fat
saturated fat
Butter, unsalted is high in saturated fat and date has less saturated fat than butter, unsalted - butter, unsalted has 50.5g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Butter, unsalted is high in cholesterol and date has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Butter, unsalted is an excellent source of Vitamin A and it has 96 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.
Vitamin E
Butter, unsalted has more Vitamin E than date - butter, unsalted has 2.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and butter, unsalted contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
The B Vitamins
Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12. Both butter, unsalted and dates contain significant amounts of riboflavin.
| Butter, Unsalted | Dates | |
|---|---|---|
| Thiamin | 0.005 MG | 0.05 MG |
| Riboflavin | 0.034 MG | 0.06 MG |
| Niacin | 0.042 MG | 1.61 MG |
| Pantothenic acid | 0.11 MG | 0.805 MG |
| Vitamin B6 | 0.003 MG | 0.249 MG |
| Folate | 3 UG | 15 UG |
| Vitamin B12 | 0.17 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 167% more calcium than butter, unsalted - date has 64mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Date has 44 times more iron than butter, unsalted - date has 0.9mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Date is an excellent source of potassium and it has 28 times more potassium than butter, unsalted - date has 696mg of potassium per 100 grams and butter, unsalted has 24mg 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, both butter, unsalted and dates contain significant amounts of beta-carotene.
| Butter, Unsalted | Dates | |
|---|---|---|
| beta-carotene | 158 UG | 89 UG |
| lutein + zeaxanthin | ~ | 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.
Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Dates (Dates, medjool) .
Butter, Unsalted 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 butter, unsalted contain more calories in 100 grams?Both dates and butter, unsalted are high in calories. Butter, unsalted has 160% more calories than date - date has 277 calories in 100g and butter, unsalted has 717 calories.
Does dates or butter, unsalted have more carbohydrates?
By weight, date is high in carbohydrates and butter, unsalted has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and butter, unsalted has 0.06g of carbohydrates.
Does dates or butter, unsalted contain more calcium?
Date is a rich source of calcium and it has 170% more calcium than butter, unsalted - date has 64mg of calcium in 100 grams and butter, unsalted has 24mg of calcium.
Does dates or butter, unsalted contain more potassium?
Date is a rich source of potassium and it has 28 times more potassium than butter, unsalted - date has 696mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.