Cheese vs. Dates
Nutrition comparison of Cheese and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and dates:
- Both dates and cheese are high in calcium and calories.
- Cheese is an excellent source of Vitamin A and protein.
- Date has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12.
- Date is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and cheese are high in calories. Cheese has 39% more calories than date - date has 277 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Cheese has a macronutrient ratio of 25:0:75 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Dates | |
|---|---|---|
| Protein | 25% | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 75% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and cheese has 100% less carbohydrates than date - date has 75g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than cheese - date has 6.7g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Date is high in sugar and cheese has less sugar than date - date has 66.5g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 12 times more protein than date - date has 1.8g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and date has less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 23 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than date - cheese has 21iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Cheese and dates contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and cheese contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Date has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12. Both cheese and dates contain significant amounts of folate.
| Cheese | Dates | |
|---|---|---|
| Thiamin | 0.023 MG | 0.05 MG |
| Riboflavin | 0.318 MG | 0.06 MG |
| Niacin | 0.114 MG | 1.61 MG |
| Pantothenic acid | 0.249 MG | 0.805 MG |
| Vitamin B6 | 0.061 MG | 0.249 MG |
| Folate | 13 UG | 15 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both dates and cheese are high in calcium. Cheese has 930% more calcium than date - date has 64mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Dates and cheese contain similar amounts of iron - date has 0.9mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Date is an excellent source of potassium and it has 719% more potassium than cheese - date has 696mg of potassium per 100 grams and cheese has 85mg 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 cheese and dates contain significant amounts of beta-carotene.
| Cheese | Dates | |
|---|---|---|
| beta-carotene | 56 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.
Cheese 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 cheese contain more calories in 100 grams?Both dates and cheese are high in calories. Cheese has 40% more calories than date - date has 277 calories in 100g and cheese has 384 calories.
Does dates or cheese have more carbohydrates?
By weight, date is high in carbohydrates and cheese has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does dates or cheese contain more calcium?
Both dates and cheese are high in calcium. Cheese has 930% more calcium than date - date has 64mg of calcium in 100 grams and cheese has 659mg of calcium.
Does dates or cheese contain more potassium?
Date is a rich source of potassium and it has 720% more potassium than cheese - date has 696mg of potassium in 100 grams and cheese has 85mg of potassium.