Fries vs. Dates
Nutrition comparison of Fries and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and dates:
- Both dates and fries are high in calories, carbohydrates, dietary fiber and potassium.
- Date is an excellent source of calcium.
- Fry has more thiamin.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and fries are high in calories. Fry has 13% more calories than date - date has 277 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is much lighter in carbs, much heavier in fat and similar to dates for protein. Fries has a macronutrient ratio of 4:53:43 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Dates | |
|---|---|---|
| Protein | 4% | 2% |
| Carbohydrates | 53% | 98% |
| Fat | 43% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and fries are high in carbohydrates. Date has 81% more carbohydrates than fry - date has 75g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both dates and fries are high in dietary fiber. Date has 76% more dietary fiber than fry - date has 6.7g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Date is high in sugar and fry has 100% less sugar than date - date has 66.5g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 90% more protein than date - date has 1.8g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Date has less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both fries and dates are low in trans fat - fry has 0.06g of trans fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than date - fry has 4.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than fry - date has 7ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has more Vitamin E than date - fry has 1.7mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and fries contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin. Both fries and dates contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Fries | Dates | |
|---|---|---|
| Thiamin | 0.17 MG | 0.05 MG |
| Riboflavin | 0.039 MG | 0.06 MG |
| Niacin | 3.004 MG | 1.61 MG |
| Pantothenic acid | 0.58 MG | 0.805 MG |
| Vitamin B6 | 0.372 MG | 0.249 MG |
| Folate | 30 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 256% more calcium than fry - date has 64mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Dates and fries contain similar amounts of iron - date has 0.9mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both dates and fries are high in potassium. Date has 20% more potassium than fry - date has 696mg of potassium per 100 grams and fry has 579mg 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 fries and dates contain significant amounts of lutein + zeaxanthin.
| Fries | Dates | |
|---|---|---|
| lutein + zeaxanthin | 27 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.
Fries 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 fries contain more calories in 100 grams?Both dates and fries are high in calories. Fry has 10% more calories than date - date has 277 calories in 100g and fry has 312 calories.
Does dates or fries have more carbohydrates?
By weight, both dates and fries are high in carbohydrates. date has 80% more carbohydrates than fry - date has 75g of carbs for 100g and fry has 41.4g of carbohydrates.
Does dates or fries contain more calcium?
Date is a rich source of calcium and it has 260% more calcium than fry - date has 64mg of calcium in 100 grams and fry has 18mg of calcium.
Does dates or fries contain more potassium?
Both dates and fries are high in potassium. Date has 20% more potassium than fry - date has 696mg of potassium in 100 grams and fry has 579mg of potassium.