Oats vs. Dates
Nutrition comparison of Oats and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and dates:
- Both dates and oats are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Oat has more thiamin, riboflavin and folate, however, date contains more Vitamin B6.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and oats are high in calories. Oat has 40% more calories than date - date has 277 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to dates per calorie. Oats has a macronutrient ratio of 17:67:16 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Dates | |
|---|---|---|
| Protein | 17% | 2% |
| Carbohydrates | 67% | 98% |
| Fat | 16% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and oats are high in carbohydrates. Date has 13% more carbohydrates than oat - date has 75g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both dates and oats are high in dietary fiber. Oat has 58% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Date is high in sugar and oat has less sugar than date - date has 66.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 833% more protein than date - date has 1.8g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Date has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than oat - date has 7ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin K
Dates and oats contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin and folate, however, date contains more Vitamin B6. Both oats and dates contain significant amounts of niacin and pantothenic acid.
| Oats | Dates | |
|---|---|---|
| Thiamin | 0.763 MG | 0.05 MG |
| Riboflavin | 0.139 MG | 0.06 MG |
| Niacin | 0.961 MG | 1.61 MG |
| Pantothenic acid | 1.349 MG | 0.805 MG |
| Vitamin B6 | 0.119 MG | 0.249 MG |
| Folate | 56 UG | 15 UG |
Minerals
calcium
Both dates and oats are high in calcium. Date has 19% more calcium than oat - date has 64mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 424% more iron than date - date has 0.9mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both dates and oats are high in potassium. Date has 62% more potassium than oat - date has 696mg of potassium per 100 grams and oat has 429mg of potassium.
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.
Oats g
()
|
Daily Values (%) |
Dates 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 oats contain more calories in 100 grams?Both dates and oats are high in calories. Oat has 40% more calories than date - date has 277 calories in 100g and oat has 389 calories.
Does dates or oats have more carbohydrates?
By weight, both dates and oats are high in carbohydrates. date has 10% more carbohydrates than oat - date has 75g of carbs for 100g and oat has 66.3g of carbohydrates.
Does dates or oats contain more calcium?
Both dates and oats are high in calcium. Date has 20% more calcium than oat - date has 64mg of calcium in 100 grams and oat has 54mg of calcium.
Does dates or oats contain more iron?
Oat is an abundant source of iron and it has 420% more iron than date - date has 0.9mg of iron in 100 grams and oat has 4.7mg of iron.
Does dates or oats contain more potassium?
Both dates and oats are high in potassium. Date has 60% more potassium than oat - date has 696mg of potassium in 100 grams and oat has 429mg of potassium.