Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and spinach:
Date is high in calories and spinach has 92% less calories than date - date has 277 calories per 100 grams and spinach has 23 calories.
Dates | Spinach | |
---|---|---|
Protein | 2% | 40% |
Carbohydrates | 98% | 49% |
Fat | ~ | 10% |
Alcohol | ~ | ~ |
Date is high in carbohydrates and spinach has 95% less carbohydrates than date - date has 75g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
Both dates and spinach are high in dietary fiber. Date has 205% more dietary fiber than spinach - date has 6.7g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
Date is high in sugar and spinach has 99% less sugar than date - date has 66.5g of sugar per 100 grams and spinach has 0.42g of sugar.
Dates and spinach contain similar amounts of protein - date has 1.8g of protein per 100 grams and spinach has 2.9g of protein.
Both spinach and dates are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and date does not contain significant amounts.
Spinach is an excellent source of Vitamin C and it has more Vitamin C than date - spinach has 28.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Spinach is an excellent source of Vitamin A and it has 66 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Spinach has more Vitamin E than date - spinach has 2mg of Vitamin E per 100 grams and date does not contain significant amounts.
Spinach is an excellent source of Vitamin K and it has 177 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
Spinach has more riboflavin and folate, however, date contains more niacin and pantothenic acid. Both dates and spinach contain significant amounts of thiamin and Vitamin B6.
Dates | Spinach | |
---|---|---|
Thiamin | 0.05 MG | 0.078 MG |
Riboflavin | 0.06 MG | 0.189 MG |
Niacin | 1.61 MG | 0.724 MG |
Pantothenic acid | 0.805 MG | 0.065 MG |
Vitamin B6 | 0.249 MG | 0.195 MG |
Folate | 15 UG | 194 UG |
Both dates and spinach are high in calcium. Spinach has 55% more calcium than date - date has 64mg of calcium per 100 grams and spinach has 99mg of calcium.
Spinach is a great source of iron and it has 201% more iron than date - date has 0.9mg of iron per 100 grams and spinach has 2.7mg of iron.
Both dates and spinach are high in potassium. Date has 25% more potassium than spinach - date has 696mg of potassium per 100 grams and spinach has 558mg of potassium.
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 | Spinach | |
---|---|---|
beta-carotene | 89 UG | 5626 UG |
lutein + zeaxanthin | 23 UG | 12198 UG |
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 (%) |
Spinach 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 | |||