Brown Rice vs. Dates
Nutrition comparison of Cooked Brown Rice and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and dates:
- Both dates and brown rice are high in calories.
- Brown rice has more thiamin, however, date contains more Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and brown rice are high in calories. Date has 125% more calories than brown rice - date has 277 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and heavier in fat compared to dates per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Dates | |
|---|---|---|
| Protein | 9% | 2% |
| Carbohydrates | 84% | 98% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and brown rice has 66% less carbohydrates than date - date has 75g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 319% more dietary fiber than brown rice - date has 6.7g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Date is high in sugar and brown rice has 100% less sugar than date - date has 66.5g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Dates and brown rice contain similar amounts of protein - date has 1.8g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both brown rice and dates are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than brown rice - date has 7ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and dates contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and brown rice contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, however, date contains more Vitamin B6. Both brown rice and dates contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Brown Rice | Dates | |
|---|---|---|
| Thiamin | 0.178 MG | 0.05 MG |
| Riboflavin | 0.069 MG | 0.06 MG |
| Niacin | 2.561 MG | 1.61 MG |
| Pantothenic acid | 0.38 MG | 0.805 MG |
| Vitamin B6 | 0.123 MG | 0.249 MG |
| Folate | 9 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 20 times more calcium than brown rice - date has 64mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Dates and brown rice contain similar amounts of iron - date has 0.9mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Date is an excellent source of potassium and it has 709% more potassium than brown rice - date has 696mg of potassium per 100 grams and brown rice has 86mg 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Dates (Dates, medjool) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Both dates and brown rice are high in calories. Date has 130% more calories than brown rice - date has 277 calories in 100g and brown rice has 123 calories.
Does dates or brown rice have more carbohydrates?
By weight, date is high in carbohydrates and brown rice has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does dates or brown rice contain more calcium?
Date is a rich source of calcium and it has 20 times more calcium than brown rice - date has 64mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does dates or brown rice contain more potassium?
Date is a rich source of potassium and it has 710% more potassium than brown rice - date has 696mg of potassium in 100 grams and brown rice has 86mg of potassium.