Flour vs. Dates
Nutrition comparison of Flour and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and dates:
- Both dates and flour are high in calories, carbohydrates and dietary fiber.
- Date is an excellent source of calcium and potassium.
- Flour has more thiamin, however, date contains more Vitamin B6.
- Flour is a great source of protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and flour are high in calories. Flour has 31% more calories than date - date has 277 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is heavier in protein, lighter in carbs and similar to dates for fat. Flour has a macronutrient ratio of 12:86:2 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Dates | |
|---|---|---|
| Protein | 12% | 2% |
| Carbohydrates | 86% | 98% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and flour are high in carbohydrates. Date is very similar to date for carbohydrates - date has 75g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both dates and flour are high in dietary fiber. Date has 148% more dietary fiber than flour - date has 6.7g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Date is high in sugar and flour has 100% less sugar than date - date has 66.5g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has 471% more protein than date - date has 1.8g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both flour and dates are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than flour - date has 7ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and dates contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and flour contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Flour has more thiamin, however, date contains more Vitamin B6. Both flour and dates contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Flour | Dates | |
|---|---|---|
| Thiamin | 0.12 MG | 0.05 MG |
| Riboflavin | 0.04 MG | 0.06 MG |
| Niacin | 1.25 MG | 1.61 MG |
| Pantothenic acid | 0.438 MG | 0.805 MG |
| Vitamin B6 | 0.044 MG | 0.249 MG |
| Folate | 26 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 327% more calcium than flour - date has 64mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Dates and flour contain similar amounts of iron - date has 0.9mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Date is an excellent source of potassium and it has 550% more potassium than flour - date has 696mg of potassium per 100 grams and flour has 107mg 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, both flour and dates contain significant amounts of lutein + zeaxanthin.
| Flour | Dates | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 23 UG |
| beta-carotene | ~ | 89 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.
Flour g
()
|
Daily Values (%) |
Dates 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 flour contain more calories in 100 grams?Both dates and flour are high in calories. Flour has 30% more calories than date - date has 277 calories in 100g and flour has 364 calories.
Does dates or flour have more carbohydrates?
By weight, both dates and flour are high in carbohydrates. date is very similar to date for carbohydrates - date has 75g of carbs for 100g and flour has 76.3g of carbohydrates.
Does dates or flour contain more calcium?
Date is a rich source of calcium and it has 330% more calcium than flour - date has 64mg of calcium in 100 grams and flour has 15mg of calcium.
Does dates or flour contain more potassium?
Date is a rich source of potassium and it has 550% more potassium than flour - date has 696mg of potassium in 100 grams and flour has 107mg of potassium.