Dates vs. Chestnut
Nutrition comparison of Dates and Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and chestnut:
- Both dates and chestnut are high in calories, carbohydrates, dietary fiber and potassium.
- Chestnut has more thiamin, riboflavin and folate.
- Chestnut is an excellent source of Vitamin C.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and chestnut are high in calories. Date has 13% more calories than chestnut - date has 277 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, dates is heavier in carbs, lighter in fat and similar to chestnut for protein. Dates has a macronutrient ratio of 2:98:0 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Chestnut | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 98% | 87% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and chestnut are high in carbohydrates. Date has 42% more carbohydrates than chestnut - date has 75g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both dates and chestnut are high in dietary fiber. Date has 31% more dietary fiber than chestnut - date has 6.7g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Date is high in sugar and chestnut has 84% less sugar than date - date has 66.5g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Dates and chestnut contain similar amounts of protein - date has 1.8g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Both chestnut and dates are low in saturated fat - chestnut has 0.41g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has more Vitamin C than date - chestnut has 26mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and chestnut contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and chestnut has 1ug of Vitamin A.
Vitamin E
Chestnut has more Vitamin E than date - chestnut has 0.5mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and chestnut contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Chestnut has more thiamin, riboflavin and folate. Both dates and chestnut contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Dates | Chestnut | |
|---|---|---|
| Thiamin | 0.05 MG | 0.243 MG |
| Riboflavin | 0.06 MG | 0.175 MG |
| Niacin | 1.61 MG | 1.342 MG |
| Pantothenic acid | 0.805 MG | 0.554 MG |
| Vitamin B6 | 0.249 MG | 0.497 MG |
| Folate | 15 UG | 70 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 121% more calcium than chestnut - date has 64mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Dates and chestnut contain similar amounts of iron - date has 0.9mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both dates and chestnut are high in potassium. Date has 18% more potassium than chestnut - date has 696mg of potassium per 100 grams and chestnut has 592mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both dates and chestnut contain significant amounts of lutein + zeaxanthin.
| Dates | Chestnut | |
|---|---|---|
| beta-carotene | 89 UG | 14 UG |
| lutein + zeaxanthin | 23 UG | 13 UG |
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 (%) |
Chestnut 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 chestnut contain more calories in 100 grams?Both dates and chestnut are high in calories. Date has 10% more calories than chestnut - date has 277 calories in 100g and chestnut has 245 calories.
Does dates or chestnut have more carbohydrates?
By weight, both dates and chestnut are high in carbohydrates. date has 40% more carbohydrates than chestnut - date has 75g of carbs for 100g and chestnut has 53g of carbohydrates.
Does dates or chestnut contain more calcium?
Date is a rich source of calcium and it has 120% more calcium than chestnut - date has 64mg of calcium in 100 grams and chestnut has 29mg of calcium.
Does dates or chestnut contain more potassium?
Both dates and chestnut are high in potassium. Date has 20% more potassium than chestnut - date has 696mg of potassium in 100 grams and chestnut has 592mg of potassium.