Dates vs. Chicken Breast
Nutrition comparison of Dates and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and chicken breast:
- Both dates and chicken breast are high in calories and potassium.
- Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, date contains more folate.
- Chicken breast is an excellent source of protein.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and chicken breast are high in calories. Date has 68% more calories than chicken breast - date has 277 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken breast per calorie. Dates has a macronutrient ratio of 2:98:0 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Chicken Breast | |
|---|---|---|
| Protein | 2% | 79% |
| Carbohydrates | 98% | ~ |
| Fat | ~ | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and chicken breast has less carbohydrates than date - date has 75g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - date has 6.7g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Date is high in sugar and chicken breast has less sugar than date - date has 66.5g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 16 times more protein than date - date has 1.8g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Date has less saturated fat than chicken breast - chicken breast has 1g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Dates and chicken breast contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than date - chicken breast has 5iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Chicken breast and dates contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and chicken breast contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, date contains more folate. Both dates and chicken breast contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Dates | Chicken Breast | |
|---|---|---|
| Thiamin | 0.05 MG | 0.07 MG |
| Riboflavin | 0.06 MG | 0.114 MG |
| Niacin | 1.61 MG | 13.712 MG |
| Pantothenic acid | 0.805 MG | 0.965 MG |
| Vitamin B6 | 0.249 MG | 0.6 MG |
| Folate | 15 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 327% more calcium than chicken breast - date has 64mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Dates and chicken breast contain similar amounts of iron - date has 0.9mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both dates and chicken breast are high in potassium. Date has 172% more potassium than chicken breast - date has 696mg of potassium per 100 grams and chicken breast has 256mg of potassium.
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: Dates (Dates, medjool) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Dates g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both dates and chicken breast are high in calories. Date has 70% more calories than chicken breast - date has 277 calories in 100g and chicken breast has 165 calories.
Is dates or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 16 times more protein than date - date has 1.8g of protein per 100 grams and chicken breast has 31g of protein.
Does dates or chicken breast have more carbohydrates?
By weight, date is high in carbohydrates and chicken breast has fewer carbohydrates than date - date has 75g of carbs for 100g and chicken breast has no carbs..
Does dates or chicken breast contain more calcium?
Date is a rich source of calcium and it has 330% more calcium than chicken breast - date has 64mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does dates or chicken breast contain more potassium?
Both dates and chicken breast are high in potassium. Date has 170% more potassium than chicken breast - date has 696mg of potassium in 100 grams and chicken breast has 256mg of potassium.