Dates vs. Cashews
Nutrition comparison of Dates and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and cashews:
- Both dates and cashews are high in calories, carbohydrates, dietary fiber and potassium.
- Cashew has more thiamin.
- Cashew is an excellent source of iron and protein.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and cashews are high in calories. Cashew has 100% more calories than date - date has 277 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Dates has a macronutrient ratio of 2:98:0 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Cashews | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 98% | 21% |
| Fat | ~ | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and cashews are high in carbohydrates. Date has 148% more carbohydrates than cashew - date has 75g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both dates and cashews are high in dietary fiber. Date has 103% more dietary fiber than cashew - date has 6.7g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Date is high in sugar and cashew has 91% less sugar than date - date has 66.5g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 907% more protein than date - date has 1.8g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and date has less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Cashews and dates contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than cashew - date has 7ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than date - cashew has 0.9mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Cashew has 11 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin. Both dates and cashews contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Cashews | |
|---|---|---|
| Thiamin | 0.05 MG | 0.423 MG |
| Riboflavin | 0.06 MG | 0.058 MG |
| Niacin | 1.61 MG | 1.062 MG |
| Pantothenic acid | 0.805 MG | 0.864 MG |
| Vitamin B6 | 0.249 MG | 0.417 MG |
| Folate | 15 UG | 25 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 73% more calcium than cashew - date has 64mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 642% more iron than date - date has 0.9mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both dates and cashews are high in potassium. Date has a little more potassium (5%) than cashew by weight - date has 696mg of potassium per 100 grams and cashew has 660mg 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 dates and cashews contain significant amounts of lutein + zeaxanthin.
| Dates | Cashews | |
|---|---|---|
| beta-carotene | 89 UG | ~ |
| lutein + zeaxanthin | 23 UG | 22 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.
Dates g
()
|
Daily Values (%) |
Cashews 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 cashews contain more calories in 100 grams?Both dates and cashews are high in calories. Cashew has 100% more calories than date - date has 277 calories in 100g and cashew has 553 calories.
Does dates or cashews have more carbohydrates?
By weight, both dates and cashews are high in carbohydrates. date has 150% more carbohydrates than cashew - date has 75g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does dates or cashews contain more calcium?
Date is a rich source of calcium and it has 70% more calcium than cashew - date has 64mg of calcium in 100 grams and cashew has 37mg of calcium.
Does dates or cashews contain more iron?
Cashew is an abundant source of iron and it has 640% more iron than date - date has 0.9mg of iron in 100 grams and cashew has 6.7mg of iron.
Does dates or cashews contain more potassium?
Both dates and cashews are high in potassium. Date has a little more potassium ( 10%) than cashew by weight - date has 696mg of potassium in 100 grams and cashew has 660mg of potassium.