Dates vs. Ginger
Nutrition comparison of Dates and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and ginger:
- Both dates and ginger are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Ginger has more riboflavin, niacin and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and ginger are high in calories. Ginger has 21% more calories than date - date has 277 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and lighter in fat compared to ginger per calorie. Dates has a macronutrient ratio of 2:98:0 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Ginger | |
|---|---|---|
| Protein | 2% | 12% |
| Carbohydrates | 98% | 75% |
| Fat | ~ | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and ginger are high in carbohydrates. Date has a little more carbohydrates (5%) than ginger by weight - date has 75g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both dates and ginger are high in dietary fiber. Ginger has 110% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Date is high in sugar and ginger has 95% less sugar than date - date has 66.5g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 396% more protein than date - date has 1.8g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Date has less saturated fat than ginger - ginger has 2.6g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Ginger has more Vitamin C than date - ginger has 0.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and ginger contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin K
Dates and ginger contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin and Vitamin B6. Both dates and ginger contain significant amounts of thiamin, pantothenic acid and folate.
| Dates | Ginger | |
|---|---|---|
| Thiamin | 0.05 MG | 0.046 MG |
| Riboflavin | 0.06 MG | 0.17 MG |
| Niacin | 1.61 MG | 9.62 MG |
| Pantothenic acid | 0.805 MG | 0.477 MG |
| Vitamin B6 | 0.249 MG | 0.626 MG |
| Folate | 15 UG | 13 UG |
Minerals
calcium
Both dates and ginger are high in calcium. Ginger has 78% more calcium than date - date has 64mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 21 times more iron than date - date has 0.9mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both dates and ginger are high in potassium. Ginger has 90% more potassium than date - date has 696mg of potassium per 100 grams and ginger has 1320mg of potassium.
Antioxidants and Phytonutrients
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.
Dates g
()
|
Daily Values (%) |
Ginger 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 ginger contain more calories in 100 grams?Both dates and ginger are high in calories. Ginger has 20% more calories than date - date has 277 calories in 100g and ginger has 335 calories.
Does dates or ginger have more carbohydrates?
By weight, both dates and ginger are high in carbohydrates. date has a little more carbohydrates ( 10%) than ginger by weight - date has 75g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does dates or ginger contain more calcium?
Both dates and ginger are high in calcium. Ginger has 80% more calcium than date - date has 64mg of calcium in 100 grams and ginger has 114mg of calcium.
Does dates or ginger contain more iron?
Ginger is an abundant source of iron and it has 21 times more iron than date - date has 0.9mg of iron in 100 grams and ginger has 19.8mg of iron.
Does dates or ginger contain more potassium?
Both dates and ginger are high in potassium. Ginger has 90% more potassium than date - date has 696mg of potassium in 100 grams and ginger has 1320mg of potassium.