Dates vs. Peanuts
Nutrition comparison of Dates and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and peanuts:
- Both dates and peanuts are high in calcium, calories, dietary fiber and potassium.
- Peanut has more thiamin, riboflavin, niacin and folate.
- Peanut has signficantly more Vitamin E than date.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and peanuts are high in calories. Peanut has 112% more calories than date - date has 277 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Dates has a macronutrient ratio of 2:98:0 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Peanuts | |
|---|---|---|
| Protein | 2% | 16% |
| Carbohydrates | 98% | 14% |
| Fat | ~ | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and peanut has 72% less carbohydrates than date - date has 75g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both dates and peanuts are high in dietary fiber. Peanut has 25% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Date is high in sugar and peanut has 93% less sugar than date - date has 66.5g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut 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 has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and date has less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both peanuts and dates are low in trans fat - peanut has 0.03g of trans fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than peanut - date has 7ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than date - peanut has 4.9mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and peanuts contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin and folate. Both dates and peanuts contain significant amounts of pantothenic acid and Vitamin B6.
| Dates | Peanuts | |
|---|---|---|
| Thiamin | 0.05 MG | 0.152 MG |
| Riboflavin | 0.06 MG | 0.197 MG |
| Niacin | 1.61 MG | 14.355 MG |
| Pantothenic acid | 0.805 MG | 1.011 MG |
| Vitamin B6 | 0.249 MG | 0.466 MG |
| Folate | 15 UG | 97 UG |
Minerals
calcium
Both dates and peanuts are high in calcium. Date has a little more calcium (10%) than peanut by weight - date has 64mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 76% more iron than date - date has 0.9mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both dates and peanuts are high in potassium. Date has a little more potassium (10%) than peanut by weight - date has 696mg of potassium per 100 grams and peanut has 634mg 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.
Dates g
()
|
Daily Values (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Both dates and peanuts are high in calories. Peanut has 110% more calories than date - date has 277 calories in 100g and peanut has 587 calories.
Does dates or peanuts have more carbohydrates?
By weight, date is high in carbohydrates and peanut has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does dates or peanuts contain more calcium?
Both dates and peanuts are high in calcium. Date has a little more calcium ( 10%) than peanut by weight - date has 64mg of calcium in 100 grams and peanut has 58mg of calcium.
Does dates or peanuts contain more potassium?
Both dates and peanuts are high in potassium. Date has a little more potassium ( 10%) than peanut by weight - date has 696mg of potassium in 100 grams and peanut has 634mg of potassium.