Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cherry tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and cherry tomato:
Date is high in calories and cherry tomato has 94% less calories than date - date has 277 calories per 100 grams and cherry tomato has 16 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to cherry tomato per calorie. Dates has a macronutrient ratio of 2:98:0 and for cherry tomato, 24:67:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Dates | Cherry Tomato | |
---|---|---|
Protein | 2% | 24% |
Carbohydrates | 98% | 67% |
Fat | ~ | 9% |
Alcohol | ~ | ~ |
Date is high in carbohydrates and cherry tomato has 96% less carbohydrates than date - date has 75g of total carbs per 100 grams and cherry tomato has 3.2g of carbohydrates.
Date is an excellent source of dietary fiber and it has 644% more dietary fiber than cherry tomato - date has 6.7g of dietary fiber per 100 grams and cherry tomato has 0.9g of dietary fiber.
Date is high in sugar and cherry tomato has less sugar than date - date has 66.5g of sugar per 100 grams and cherry tomato does not contain significant amounts.
Dates and cherry tomato contain similar amounts of protein - date has 1.8g of protein per 100 grams and cherry tomato has 1.2g of protein.
Both cherry tomato and dates are low in saturated fat - cherry tomato has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Cherry tomato is a great source of Vitamin C and it has more Vitamin C than date - cherry tomato has 16mg of Vitamin C per 100 grams and date does not contain significant amounts.
Cherry tomato has 971% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and cherry tomato has 75ug of Vitamin A.
Dates and cherry tomato contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cherry tomato does not contain significant amounts.
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and cherry tomato contain significant amounts of thiamin, riboflavin and folate.
Dates | Cherry Tomato | |
---|---|---|
Thiamin | 0.05 MG | 0.046 MG |
Riboflavin | 0.06 MG | 0.034 MG |
Niacin | 1.61 MG | 0.593 MG |
Pantothenic acid | 0.805 MG | 0.186 MG |
Vitamin B6 | 0.249 MG | 0.06 MG |
Folate | 15 UG | 29 UG |
Date is an excellent source of calcium and it has 11 times more calcium than cherry tomato - date has 64mg of calcium per 100 grams and cherry tomato has 5mg of calcium.
Date has 91% more iron than cherry tomato - date has 0.9mg of iron per 100 grams and cherry tomato has 0.47mg of iron.
Both dates and cherry tomato are high in potassium. Date has 228% more potassium than cherry tomato - date has 696mg of potassium per 100 grams and cherry tomato has 212mg of potassium.
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 Cherry Tomato (Tomatoes, orange, raw) .
Dates g
()
|
Daily Values (%) |
Cherry Tomato 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 | |||