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.
Detailed nutritional comparison of dates and pineapple is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Pineapple src

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 similar to pineapple for protein, carbs and fat. Dates has a macronutrient ratio of 2:97:1 and for pineapple, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Pineapple
Protein 2% 4%
Carbohydrates 97% 95%
Fat 1% 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

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,

Dates Pineapple
beta-carotene 89 UG 35 UG
lutein + zeaxanthin 23 UG ~



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Pineapple .

Note: The specific food items compared are: Dates (Dates, medjool) and Pineapple (Pineapple, raw, all varieties) .

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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.

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