Dates vs. Chicken
Nutrition comparison of Dates and Cooked Chicken
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and chicken:
- Both dates and chicken are high in calories and potassium.
- Chicken has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, date contains more folate.
- Chicken is an excellent source of protein.
- Date has signficantly less cholesterol than chicken.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and chicken are high in calories. Date has 47% more calories than chicken - date has 277 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Dates has a macronutrient ratio of 2:98:0 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Chicken | |
|---|---|---|
| Protein | 2% | 49% |
| Carbohydrates | 98% | ~ |
| Fat | ~ | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and chicken has less carbohydrates than date - date has 75g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than chicken - date has 6.7g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Date is high in sugar and chicken has less sugar than date - date has 66.5g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 11 times more protein than date - date has 1.8g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Date has less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both chicken and dates are low in trans fat - chicken has 0.09g of trans fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than chicken - date has 7ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken has more Vitamin E than date - chicken has 0.39mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and chicken contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, date contains more folate. Both dates and chicken contain significant amounts of pantothenic acid.
| Dates | Chicken | |
|---|---|---|
| Thiamin | 0.05 MG | 0.121 MG |
| Riboflavin | 0.06 MG | 0.302 MG |
| Niacin | 1.61 MG | 7.107 MG |
| Pantothenic acid | 0.805 MG | 1.327 MG |
| Vitamin B6 | 0.249 MG | 0.538 MG |
| Folate | 15 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 700% more calcium than chicken - date has 64mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Dates and chicken contain similar amounts of iron - date has 0.9mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both dates and chicken are high in potassium. Date is very similar to chicken for potassium - date has 696mg of potassium per 100 grams and chicken has 677mg 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.
Dates g
()
|
Daily Values (%) |
Cooked Chicken 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 contain more calories in 100 grams?Both dates and chicken are high in calories. Date has 50% more calories than chicken - date has 277 calories in 100g and chicken has 189 calories.
Is dates or chicken better for protein?
Chicken is a fantastic source of protein and it has 11 times more protein than date - date has 1.8g of protein per 100 grams and chicken has 23.3g of protein.
Does dates or chicken have more carbohydrates?
By weight, date is high in carbohydrates and chicken has fewer carbohydrates than date - date has 75g of carbs for 100g and chicken has no carbs..
Does dates or chicken contain more calcium?
Date is a rich source of calcium and it has 700% more calcium than chicken - date has 64mg of calcium in 100 grams and chicken has 8mg of calcium.
Does dates or chicken contain more potassium?
Both dates and chicken are high in potassium. Date is very similar to chicken for potassium - date has 696mg of potassium in 100 grams and chicken has 677mg of potassium.