Dates vs. Grapes
Nutrition comparison of Dates and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and grapes:
- Date has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than date.
- Date has more niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and grape has 75% less calories than date - date has 277 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, dates is similar to grapes for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Grapes | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 95% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and grape has 76% less carbohydrates than date - date has 75g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 644% more dietary fiber than grape - date has 6.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Date is high in sugar and grape has 77% less sugar than date - date has 66.5g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Dates and grapes contain similar amounts of protein - date has 1.8g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both grapes and dates are low in saturated fat - grape has 0.05g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than date - grape has 3.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and grapes contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Grapes and dates contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and grapes contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid, Vitamin B6 and folate. Both dates and grapes contain significant amounts of thiamin and riboflavin.
| Dates | Grapes | |
|---|---|---|
| Thiamin | 0.05 MG | 0.069 MG |
| Riboflavin | 0.06 MG | 0.07 MG |
| Niacin | 1.61 MG | 0.188 MG |
| Pantothenic acid | 0.805 MG | 0.05 MG |
| Vitamin B6 | 0.249 MG | 0.086 MG |
| Folate | 15 UG | 2 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 540% more calcium than grape - date has 64mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Date has 150% more iron than grape - date has 0.9mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Date is an excellent source of potassium and it has 264% more potassium than grape - date has 696mg of potassium per 100 grams and grape has 191mg 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, date has more beta-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than date per 100 grams.
| Dates | Grapes | |
|---|---|---|
| beta-carotene | 89 UG | 39 UG |
| lutein + zeaxanthin | 23 UG | 72 UG |
| alpha-carotene | ~ | 1 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 (%) |
Grapes 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 grapes contain more calories in 100 grams?Date is high in calories and grape has 80% less calories than date - date has 277 calories in 100g and grape has 69 calories.
Does dates or grapes have more carbohydrates?
By weight, date is high in carbohydrates and grape has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and grape has 18.1g of carbohydrates.
Does dates or grapes contain more calcium?
Date is a rich source of calcium and it has 540% more calcium than grape - date has 64mg of calcium in 100 grams and grape has 10mg of calcium.
Does dates or grapes contain more potassium?
Date is a rich source of potassium and it has 260% more potassium than grape - date has 696mg of potassium in 100 grams and grape has 191mg of potassium.