Cherries vs. Dates
Nutrition comparison of Cherries and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and dates:
- Both dates and cherries are high in dietary fiber and potassium.
- Date has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than date.
- Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and cherry has 77% less calories than date - date has 277 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is heavier in protein, lighter in carbs and similar to dates for fat. Cherries has a macronutrient ratio of 6:91:3 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Dates | |
|---|---|---|
| Protein | 6% | 2% |
| Carbohydrates | 91% | 98% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and cherry has 79% less carbohydrates than date - date has 75g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both dates and cherries are high in dietary fiber. Date has 219% more dietary fiber than cherry - date has 6.7g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Date is high in sugar and cherry has 81% less sugar than date - date has 66.5g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Dates and cherries contain similar amounts of protein - date has 1.8g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both cherries and dates are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Cherry has more Vitamin C than date - cherry has 7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and cherries contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Cherries and dates contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and cherries contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cherries and dates contain significant amounts of riboflavin.
| Cherries | Dates | |
|---|---|---|
| Thiamin | 0.027 MG | 0.05 MG |
| Riboflavin | 0.033 MG | 0.06 MG |
| Niacin | 0.154 MG | 1.61 MG |
| Pantothenic acid | 0.199 MG | 0.805 MG |
| Vitamin B6 | 0.049 MG | 0.249 MG |
| Folate | 4 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 392% more calcium than cherry - date has 64mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Date has 150% more iron than cherry - date has 0.9mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both dates and cherries are high in potassium. Date has 214% more potassium than cherry - date has 696mg of potassium per 100 grams and cherry has 222mg 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than date per 100 grams.
| Cherries | Dates | |
|---|---|---|
| beta-carotene | 38 UG | 89 UG |
| lutein + zeaxanthin | 85 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.
Cherries 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 cherries contain more calories in 100 grams?Date is high in calories and cherry has 80% less calories than date - date has 277 calories in 100g and cherry has 63 calories.
Does dates or cherries have more carbohydrates?
By weight, date is high in carbohydrates and cherry has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and cherry has 16g of carbohydrates.
Does dates or cherries contain more calcium?
Date is a rich source of calcium and it has 390% more calcium than cherry - date has 64mg of calcium in 100 grams and cherry has 13mg of calcium.
Does dates or cherries contain more potassium?
Both dates and cherries are high in potassium. Date has 210% more potassium than cherry - date has 696mg of potassium in 100 grams and cherry has 222mg of potassium.