Dates vs. Pecan
Nutrition comparison of Dates and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pecan:
- Both dates and pecan are high in calcium, calories, dietary fiber and potassium.
- Pecan has more thiamin and riboflavin.
- Pecan is a great source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and pecan are high in calories. Pecan has 149% more calories than date - date has 277 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to pecan for protein. Dates has a macronutrient ratio of 2:98:0 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pecan | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 98% | 8% |
| Fat | ~ | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pecan has 82% less carbohydrates than date - date has 75g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both dates and pecan are high in dietary fiber. Pecan has 43% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Date is high in sugar and pecan has 94% less sugar than date - date has 66.5g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 407% more protein than date - date has 1.8g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and date has less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than date - pecan has 1.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and pecan contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Pecan has more Vitamin E than date - pecan has 1.4mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and pecan contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and riboflavin. Both dates and pecan contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Pecan | |
|---|---|---|
| Thiamin | 0.05 MG | 0.66 MG |
| Riboflavin | 0.06 MG | 0.13 MG |
| Niacin | 1.61 MG | 1.167 MG |
| Pantothenic acid | 0.805 MG | 0.863 MG |
| Vitamin B6 | 0.249 MG | 0.21 MG |
| Folate | 15 UG | 22 UG |
Minerals
calcium
Both dates and pecan are high in calcium. Date is very similar to date for calcium - date has 64mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 181% more iron than date - date has 0.9mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both dates and pecan are high in potassium. Date has 70% more potassium than pecan - date has 696mg of potassium per 100 grams and pecan has 410mg 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, both dates and pecan contain significant amounts of lutein + zeaxanthin.
| Dates | Pecan | |
|---|---|---|
| beta-carotene | 89 UG | 29 UG |
| lutein + zeaxanthin | 23 UG | 17 UG |
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 (%) |
Pecan 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 pecan contain more calories in 100 grams?Both dates and pecan are high in calories. Pecan has 150% more calories than date - date has 277 calories in 100g and pecan has 691 calories.
Does dates or pecan have more carbohydrates?
By weight, date is high in carbohydrates and pecan has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does dates or pecan contain more calcium?
Both dates and pecan are high in calcium. Date is very similar to date for calcium - date has 64mg of calcium in 100 grams and pecan has 70mg of calcium.
Does dates or pecan contain more potassium?
Both dates and pecan are high in potassium. Date has 70% more potassium than pecan - date has 696mg of potassium in 100 grams and pecan has 410mg of potassium.