Kefir vs. Dates
Nutrition comparison of Kefir and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and dates:
- Both dates and kefir are high in calcium.
- Date is an excellent source of dietary fiber and potassium.
- Kefir has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and kefir has 84% less calories than date - date has 277 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Kefir has a macronutrient ratio of 35:44:21 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Dates | |
|---|---|---|
| Protein | 35% | 2% |
| Carbohydrates | 44% | 98% |
| Fat | 21% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and kefir has 94% less carbohydrates than date - date has 75g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than kefir - date has 6.7g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Date is high in sugar and kefir has 93% less sugar than date - date has 66.5g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 109% more protein than date - date has 1.8g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both kefir and dates are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both kefir and dates are low in trans fat - kefir has 0.04g of trans fat per 100 grams and date does not contain significant amounts.
cholesterol
Both kefir and dates are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Kefir and dates contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 23 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than date - kefir has 41iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Kefir and dates contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and kefir contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6. Both kefir and dates contain significant amounts of thiamin, pantothenic acid and folate.
| Kefir | Dates | |
|---|---|---|
| Thiamin | 0.03 MG | 0.05 MG |
| Riboflavin | 0.135 MG | 0.06 MG |
| Niacin | 0.15 MG | 1.61 MG |
| Pantothenic acid | 0.385 MG | 0.805 MG |
| Vitamin B6 | 0.058 MG | 0.249 MG |
| Folate | 13 UG | 15 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both dates and kefir are high in calcium. Kefir has 103% more calcium than date - date has 64mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Date has 21 times more iron than kefir - date has 0.9mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Date is an excellent source of potassium and it has 324% more potassium than kefir - date has 696mg of potassium per 100 grams and kefir has 164mg 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.
Kefir 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 kefir contain more calories in 100 grams?Date is high in calories and kefir has 80% less calories than date - date has 277 calories in 100g and kefir has 43 calories.
Is dates or kefir better for protein?
Kefir has 110% more protein than date - date has 1.8g of protein per 100 grams and kefir has 3.8g of protein.
Does dates or kefir have more carbohydrates?
By weight, date is high in carbohydrates and kefir has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does dates or kefir contain more calcium?
Both dates and kefir are high in calcium. Kefir has 100% more calcium than date - date has 64mg of calcium in 100 grams and kefir has 130mg of calcium.
Does dates or kefir contain more potassium?
Date is a rich source of potassium and it has 320% more potassium than kefir - date has 696mg of potassium in 100 grams and kefir has 164mg of potassium.