Dates vs. Almonds
Nutrition comparison of Dates and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and almonds:
- Both dates and almonds are high in calcium, calories, dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin and folate.
- Almond is an excellent source of Vitamin E, iron and protein.
- Date has signficantly less saturated fat than almond.
USDA sources for nutritional information: Dates (Dates, medjool) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and almonds are high in calories. Almond has 109% more calories than date - date has 277 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Dates has a macronutrient ratio of 2:98:0 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Almonds | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 98% | 14% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and almond has 71% less carbohydrates than date - date has 75g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both dates and almonds are high in dietary fiber. Almond has 87% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Date is high in sugar and almond has 93% less sugar than date - date has 66.5g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 10 times more protein than date - date has 1.8g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Date has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both almonds and dates are low in trans fat - almond has 0.02g of trans fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than almond - date has 7ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than date - almond has 25.6mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and almonds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate. Both dates and almonds contain significant amounts of pantothenic acid and Vitamin B6.
| Dates | Almonds | |
|---|---|---|
| Thiamin | 0.05 MG | 0.205 MG |
| Riboflavin | 0.06 MG | 1.138 MG |
| Niacin | 1.61 MG | 3.618 MG |
| Pantothenic acid | 0.805 MG | 0.471 MG |
| Vitamin B6 | 0.249 MG | 0.137 MG |
| Folate | 15 UG | 44 UG |
Minerals
calcium
Both dates and almonds are high in calcium. Almond has 320% more calcium than date - date has 64mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 312% more iron than date - date has 0.9mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both dates and almonds are high in potassium. Date is very similar to date for potassium - date has 696mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
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 (%) |
Almonds 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 almonds contain more calories in 100 grams?Both dates and almonds are high in calories. Almond has 110% more calories than date - date has 277 calories in 100g and almond has 579 calories.
Does dates or almonds have more carbohydrates?
By weight, date is high in carbohydrates and almond has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and almond has 21.6g of carbohydrates.
Does dates or almonds contain more calcium?
Both dates and almonds are high in calcium. Almond has 320% more calcium than date - date has 64mg of calcium in 100 grams and almond has 269mg of calcium.
Does dates or almonds contain more iron?
Almond is an abundant source of iron and it has 310% more iron than date - date has 0.9mg of iron in 100 grams and almond has 3.7mg of iron.
Does dates or almonds contain more potassium?
Both dates and almonds are high in potassium. Date is very similar to date for potassium - date has 696mg of potassium in 100 grams and almond has 733mg of potassium.