Dates vs. Coconut
Nutrition comparison of Dates and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and coconut:
- Both dates and coconut are high in calories, dietary fiber and potassium.
- Coconut is a great source of iron.
- Date has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and coconut are high in calories. Coconut has 28% more calories than date - date has 277 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to coconut for protein. Dates has a macronutrient ratio of 2:98:0 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Coconut | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 16% |
| Fat | ~ | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and coconut has 80% less carbohydrates than date - date has 75g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both dates and coconut are high in dietary fiber. Coconut has 34% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Date is high in sugar and coconut has 91% less sugar than date - date has 66.5g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Dates and coconut contain similar amounts of protein - date has 1.8g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and date has less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than date - coconut has 3.3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than coconut - date has 7ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and dates contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and coconut contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and coconut contain significant amounts of thiamin and folate.
| Dates | Coconut | |
|---|---|---|
| Thiamin | 0.05 MG | 0.066 MG |
| Riboflavin | 0.06 MG | 0.02 MG |
| Niacin | 1.61 MG | 0.54 MG |
| Pantothenic acid | 0.805 MG | 0.3 MG |
| Vitamin B6 | 0.249 MG | 0.054 MG |
| Folate | 15 UG | 26 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 357% more calcium than coconut - date has 64mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 170% more iron than date - date has 0.9mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both dates and coconut are high in potassium. Date has 96% more potassium than coconut - date has 696mg of potassium per 100 grams and coconut has 356mg 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 (%) |
Coconut 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 coconut contain more calories in 100 grams?Both dates and coconut are high in calories. Coconut has 30% more calories than date - date has 277 calories in 100g and coconut has 354 calories.
Does dates or coconut have more carbohydrates?
By weight, date is high in carbohydrates and coconut has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does dates or coconut contain more calcium?
Date is a rich source of calcium and it has 360% more calcium than coconut - date has 64mg of calcium in 100 grams and coconut has 14mg of calcium.
Does dates or coconut contain more potassium?
Both dates and coconut are high in potassium. Date has 100% more potassium than coconut - date has 696mg of potassium in 100 grams and coconut has 356mg of potassium.