Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and whey protein powder:
Both dates and whey protein powder are high in calories. Whey protein powder has 27% more calories than date - date has 277 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to whey protein powder per calorie. Dates has a macronutrient ratio of 2:98:0 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Whey Protein Powder | |
|---|---|---|
| Protein | 2% | 89% |
| Carbohydrates | 98% | 7% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
Date is high in carbohydrates and whey protein powder has 92% less carbohydrates than date - date has 75g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both dates and whey protein powder are high in dietary fiber. Date has 116% more dietary fiber than whey protein powder - date has 6.7g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Date is high in sugar and whey protein powder has less sugar than date - date has 66.5g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 42 times more protein than date - date has 1.8g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both whey protein powder and dates are low in saturated fat - whey protein powder has 0.78g of saturated fat per 100 grams and date does not contain significant amounts.
Date has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and date does not contain significant amounts.
Date has more Vitamin A than whey protein powder - date has 7ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Dates and whey protein powder contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, date contains more pantothenic acid. Both dates and whey protein powder contain significant amounts of niacin and folate.
| Dates | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.05 MG | 0.609 MG |
| Riboflavin | 0.06 MG | 2.017 MG |
| Niacin | 1.61 MG | 1.136 MG |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | 0.607 MG |
| Folate | 15 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both dates and whey protein powder are high in calcium. Whey protein powder has 633% more calcium than date - date has 64mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Dates and whey protein powder contain similar amounts of iron - date has 0.9mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both dates and whey protein powder are high in potassium. Date has 39% more potassium than whey protein powder - date has 696mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Dates g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||