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. 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 2:97:1 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Dates | Cashews | |
---|---|---|
Protein | 2% | 12% |
Carbohydrates | 97% | 21% |
Fat | 1% | 67% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
Date has more Vitamin A than cashew - date has 7ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Cashew has more Vitamin E than date - cashew has 0.9mg of Vitamin E per 100 grams and date does not contain significant amounts.
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.
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 |
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.
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.
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.
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Dates or Cashews .
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 | |||