Dates vs. Spinach

Nutrition comparison of Dates and Spinach


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:

  • Both dates and spinach are high in calcium, dietary fiber and potassium.
  • Spinach has more riboflavin and folate, however, date contains more niacin and pantothenic acid.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of dates and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Spinach src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

Dates and spinach contain similar amounts of protein - date has 1.8g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

Spinach has more Vitamin E than date - spinach has 2mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

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 Spinach
beta-carotene 89 UG 5626 UG
lutein + zeaxanthin 23 UG 12198 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.

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

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FAQ

Does dates or spinach contain more calories in 100 grams?
Date is high in calories and spinach has 90% less calories than date - date has 277 calories in 100g and spinach has 23 calories.

Is dates or spinach better for protein?
Dates and spinach contain similar amounts of protein - date has 1.8g of protein per 100 grams and spinach has 2.9g of protein.

Does dates or spinach have more carbohydrates?
By weight, date is high in carbohydrates and spinach has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and spinach has 3.6g of carbohydrates.

Does dates or spinach contain more calcium?
Both dates and spinach are high in calcium. Spinach has 60% more calcium than date - date has 64mg of calcium in 100 grams and spinach has 99mg of calcium.

Does dates or spinach contain more potassium?
Both dates and spinach are high in potassium. Date has 30% more potassium than spinach - date has 696mg of potassium in 100 grams and spinach has 558mg of potassium.