Dates vs. Pineapple
Nutrition comparison of Dates and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pineapple:
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and pineapple has 82% less calories than date - date has 277 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, dates is heavier in carbs and similar to pineapple for protein and fat. Dates has a macronutrient ratio of 2:98:0 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pineapple | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 94% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pineapple has 82% less carbohydrates than date - date has 75g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 379% more dietary fiber than pineapple - date has 6.7g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Date is high in sugar and pineapple has 85% less sugar than date - date has 66.5g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Dates and pineapple contain similar amounts of protein - date has 1.8g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both pineapple and dates are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has more Vitamin C than date - pineapple has 47.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and pineapple contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Pineapple and dates contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and pineapple contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and pineapple contain significant amounts of thiamin, riboflavin and folate.
| Dates | Pineapple | |
|---|---|---|
| Thiamin | 0.05 MG | 0.079 MG |
| Riboflavin | 0.06 MG | 0.032 MG |
| Niacin | 1.61 MG | 0.5 MG |
| Pantothenic acid | 0.805 MG | 0.213 MG |
| Vitamin B6 | 0.249 MG | 0.112 MG |
| Folate | 15 UG | 18 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 392% more calcium than pineapple - date has 64mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Date has 210% more iron than pineapple - date has 0.9mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Date is an excellent source of potassium and it has 539% more potassium than pineapple - date has 696mg of potassium per 100 grams and pineapple has 109mg of potassium.
Antioxidants and Phytonutrients
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 (%) |
Pineapple 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 pineapple contain more calories in 100 grams?Date is high in calories and pineapple has 80% less calories than date - date has 277 calories in 100g and pineapple has 50 calories.
Does dates or pineapple have more carbohydrates?
By weight, date is high in carbohydrates and pineapple has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and pineapple has 13.1g of carbohydrates.
Does dates or pineapple contain more calcium?
Date is a rich source of calcium and it has 390% more calcium than pineapple - date has 64mg of calcium in 100 grams and pineapple has 13mg of calcium.
Does dates or pineapple contain more potassium?
Date is a rich source of potassium and it has 540% more potassium than pineapple - date has 696mg of potassium in 100 grams and pineapple has 109mg of potassium.