Dates vs. Peanut Butter
Nutrition comparison of Dates and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and peanut butter:
- Both dates and peanut butter are high in calcium, calories, dietary fiber and potassium.
- Peanut butter has more niacin and folate.
- Peanut butter has signficantly more Vitamin E than date.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and peanut butter are high in calories. Peanut butter has 113% more calories than date - date has 277 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Dates has a macronutrient ratio of 2:98:0 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Peanut Butter | |
|---|---|---|
| Protein | 2% | 15% |
| Carbohydrates | 98% | 14% |
| Fat | ~ | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and peanut butter has 71% less carbohydrates than date - date has 75g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both dates and peanut butter are high in dietary fiber. Peanut butter has 19% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Date is high in sugar and peanut butter has 87% less sugar than date - date has 66.5g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 12 times more protein than date - date has 1.8g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and date has less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than peanut butter - date has 7ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than date - peanut butter has 6.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and peanut butter contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin and folate. Both dates and peanut butter contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Dates | Peanut Butter | |
|---|---|---|
| Thiamin | 0.05 MG | 0.106 MG |
| Riboflavin | 0.06 MG | 0.111 MG |
| Niacin | 1.61 MG | 13.696 MG |
| Pantothenic acid | 0.805 MG | 1.118 MG |
| Vitamin B6 | 0.249 MG | 0.418 MG |
| Folate | 15 UG | 92 UG |
Minerals
calcium
Both dates and peanut butter are high in calcium. Date has 42% more calcium than peanut butter - date has 64mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 111% more iron than date - date has 0.9mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both dates and peanut butter are high in potassium. Peanut butter has a little more potassium (7%) than date by weight - date has 696mg of potassium per 100 grams and peanut butter has 745mg 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.
Note: The specific food items compared are: Dates (Dates, medjool) and Peanut Butter (Peanut butter, chunk style, with salt) .
Dates g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both dates and peanut butter are high in calories. Peanut butter has 110% more calories than date - date has 277 calories in 100g and peanut butter has 589 calories.
Does dates or peanut butter have more carbohydrates?
By weight, date is high in carbohydrates and peanut butter has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does dates or peanut butter contain more calcium?
Both dates and peanut butter are high in calcium. Date has 40% more calcium than peanut butter - date has 64mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does dates or peanut butter contain more potassium?
Both dates and peanut butter are high in potassium. Peanut butter has a little more potassium ( 10%) than date by weight - date has 696mg of potassium in 100 grams and peanut butter has 745mg of potassium.