Dates vs. Ketchup
Nutrition comparison of Dates and Ketchup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
ketchup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and ketchup:
- Both dates and ketchup are high in calories, potassium and sugar.
- Date has more thiamin and pantothenic acid, however, ketchup contains more riboflavin.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Ketchup (Catsup) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and ketchup are high in calories. Date has 174% more calories than ketchup - date has 277 calories per 100 grams and ketchup has 101 calories.
For macronutrient ratios, dates is similar to ketchup for protein, carbs and fat. Dates has a macronutrient ratio of 2:97:1 and for ketchup, 4:96:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Ketchup | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 97% | 96% |
| Fat | 1% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and ketchup has 63% less carbohydrates than date - date has 75g of total carbs per 100 grams and ketchup has 27.4g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 21 times more dietary fiber than ketchup - date has 6.7g of dietary fiber per 100 grams and ketchup has 0.3g of dietary fiber.
sugar
Both dates and ketchup are high in sugar. Date has 213% more sugar than ketchup - date has 66.5g of sugar per 100 grams and ketchup has 21.3g of sugar.
Protein
protein
Dates and ketchup contain similar amounts of protein - date has 1.8g of protein per 100 grams and ketchup has 1g of protein.
Fat
saturated fat
Both ketchup and dates are low in saturated fat - ketchup has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Ketchup has more Vitamin C than date - ketchup has 4.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and ketchup contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and ketchup has 26ug of Vitamin A.
Vitamin E
Ketchup has more Vitamin E than date - ketchup has 1.5mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and ketchup contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and ketchup has 3ug of Vitamin K.
The B Vitamins
Date has more thiamin and pantothenic acid, however, ketchup contains more riboflavin. Both dates and ketchup contain significant amounts of niacin, Vitamin B6 and folate.
| Dates | Ketchup | |
|---|---|---|
| Thiamin | 0.05 MG | 0.011 MG |
| Riboflavin | 0.06 MG | 0.166 MG |
| Niacin | 1.61 MG | 1.434 MG |
| Pantothenic acid | 0.805 MG | 0.047 MG |
| Vitamin B6 | 0.249 MG | 0.158 MG |
| Folate | 15 UG | 9 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 327% more calcium than ketchup - date has 64mg of calcium per 100 grams and ketchup has 15mg of calcium.
iron
Date has 157% more iron than ketchup - date has 0.9mg of iron per 100 grams and ketchup has 0.35mg of iron.
potassium
Both dates and ketchup are high in potassium. Date has 148% more potassium than ketchup - date has 696mg of potassium per 100 grams and ketchup has 281mg 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,
| Dates | Ketchup | |
|---|---|---|
| beta-carotene | 89 UG | 316 UG |
| lutein + zeaxanthin | 23 UG | 161 UG |
| lycopene | ~ | 12062 UG |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Dates or Ketchup .
Dates g
()
|
Daily Values (%) |
Ketchup 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 ketchup contain more calories in 100 grams?Both dates and ketchup are high in calories. Date has 170% more calories than ketchup - date has 277 calories in 100g and ketchup has 101 calories.
Does dates or ketchup have more carbohydrates?
By weight, date is high in carbohydrates and ketchup has 60% fewer carbohydrates than date - date has 75g of carbs for 100g and ketchup has 27.4g of carbohydrates.
Does dates or ketchup contain more calcium?
Date is a rich source of calcium and it has 330% more calcium than ketchup - date has 64mg of calcium in 100 grams and ketchup has 15mg of calcium.
Does dates or ketchup contain more potassium?
Both dates and ketchup are high in potassium. Date has 150% more potassium than ketchup - date has 696mg of potassium in 100 grams and ketchup has 281mg of potassium.