Dates vs. White Sugar
Nutrition comparison of Dates and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and white sugar:
- Both dates and white sugar are high in calories, carbohydrates and sugar.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and white sugar are high in calories. White sugar has 40% more calories than date - date has 277 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, dates is similar to white sugar for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | White Sugar | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 98% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and white sugar are high in carbohydrates. White sugar has 33% more carbohydrates than date - date has 75g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than white sugar - date has 6.7g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
Both dates and white sugar are high in sugar. White sugar has 50% more sugar than date - date has 66.5g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Date has more protein than white sugar - date has 1.8g of protein per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than white sugar - date has 7ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Dates and white sugar contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | White Sugar | |
|---|---|---|
| Thiamin | 0.05 MG | ~ |
| Riboflavin | 0.06 MG | 0.019 MG |
| Niacin | 1.61 MG | ~ |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | ~ |
| Folate | 15 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 63 times more calcium than white sugar - date has 64mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Date has 17 times more iron than white sugar - date has 0.9mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Date is an excellent source of potassium and it has 347 times more potassium than white sugar - date has 696mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 White Sugar (Sugar, granulated) .
Dates g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?Both dates and white sugar are high in calories. White sugar has 40% more calories than date - date has 277 calories in 100g and white sugar has 387 calories.
Does dates or white sugar have more carbohydrates?
By weight, both dates and white sugar are high in carbohydrates. white sugar has 30% more carbohydrates than date - date has 75g of carbs for 100g and white sugar has 100g of carbohydrates.
Does dates or white sugar contain more calcium?
Date is a rich source of calcium and it has 63 times more calcium than white sugar - date has 64mg of calcium in 100 grams and white sugar has 1mg of calcium.
Does dates or white sugar contain more potassium?
Date is a rich source of potassium and it has 347 times more potassium than white sugar - date has 696mg of potassium in 100 grams and white sugar has 2mg of potassium.