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.
USDA sources for nutritional information: Dates (Dates, medjool) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
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.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Dates has a macronutrient ratio of 2:97:1 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Spinach | |
|---|---|---|
| Protein | 2% | 39% |
| Carbohydrates | 97% | 49% |
| Fat | 1% | 12% |
| 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 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 Spinach .
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 | |||
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.