Dates vs. Kale
Nutrition comparison of Dates and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and kale:
- Both dates and kale are high in calcium, dietary fiber and potassium.
- Kale has more riboflavin and folate, however, date contains more pantothenic acid.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Dates (Dates, medjool) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and kale has 87% less calories than date - date has 277 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Dates has a macronutrient ratio of 2:98:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Kale | |
|---|---|---|
| Protein | 2% | 28% |
| Carbohydrates | 98% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and kale has 94% less carbohydrates than date - date has 75g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Both dates and kale are high in dietary fiber. Date has 63% more dietary fiber than kale - date has 6.7g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Date is high in sugar and kale has 99% less sugar than date - date has 66.5g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Dates and kale contain similar amounts of protein - date has 1.8g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both kale and dates are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than date - kale has 93.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 33 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than date - kale has 0.66mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has 143 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate, however, date contains more pantothenic acid. Both dates and kale contain significant amounts of thiamin, niacin and Vitamin B6.
| Dates | Kale | |
|---|---|---|
| Thiamin | 0.05 MG | 0.113 MG |
| Riboflavin | 0.06 MG | 0.347 MG |
| Niacin | 1.61 MG | 1.18 MG |
| Pantothenic acid | 0.805 MG | 0.37 MG |
| Vitamin B6 | 0.249 MG | 0.147 MG |
| Folate | 15 UG | 62 UG |
Minerals
calcium
Both dates and kale are high in calcium. Kale has 297% more calcium than date - date has 64mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 78% more iron than date - date has 0.9mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both dates and kale are high in potassium. Date has 100% more potassium than kale - date has 696mg of potassium per 100 grams and kale has 348mg 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 (%) |
Kale 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 kale contain more calories in 100 grams?Date is high in calories and kale has 90% less calories than date - date has 277 calories in 100g and kale has 35 calories.
Does dates or kale have more carbohydrates?
By weight, date is high in carbohydrates and kale has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and kale has 4.4g of carbohydrates.
Does dates or kale contain more calcium?
Both dates and kale are high in calcium. Kale has 300% more calcium than date - date has 64mg of calcium in 100 grams and kale has 254mg of calcium.
Does dates or kale contain more potassium?
Both dates and kale are high in potassium. Date has 100% more potassium than kale - date has 696mg of potassium in 100 grams and kale has 348mg of potassium.