Milk vs. Dates
Nutrition comparison of Milk and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and dates:
- Both dates and milk are high in calcium.
- Date is an excellent source of dietary fiber and potassium.
- Milk has more riboflavin and Vitamin B12, however, date contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and milk has 82% less calories than date - date has 277 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Milk has a macronutrient ratio of 27:38:35 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Dates | |
|---|---|---|
| Protein | 27% | 2% |
| Carbohydrates | 38% | 98% |
| Fat | 35% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and milk has 94% less carbohydrates than date - date has 75g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than milk - date has 6.7g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Date is high in sugar and milk has 92% less sugar than date - date has 66.5g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Dates and milk contain similar amounts of protein - date has 1.8g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Date has less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both milk and dates are low in trans fat - milk has 0.09g of trans fat per 100 grams and date does not contain significant amounts.
cholesterol
Both milk and dates are low in cholesterol - milk has 8mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Milk and dates contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Milk has 686% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than date - milk has 49iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Milk and dates contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and milk contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, date contains more niacin, pantothenic acid, Vitamin B6 and folate. Both milk and dates contain significant amounts of thiamin.
| Milk | Dates | |
|---|---|---|
| Thiamin | 0.039 MG | 0.05 MG |
| Riboflavin | 0.185 MG | 0.06 MG |
| Niacin | 0.092 MG | 1.61 MG |
| Pantothenic acid | 0.356 MG | 0.805 MG |
| Vitamin B6 | 0.038 MG | 0.249 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both dates and milk are high in calcium. Milk has 88% more calcium than date - date has 64mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Date has 44 times more iron than milk - date has 0.9mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Date is an excellent source of potassium and it has 397% more potassium than milk - date has 696mg of potassium per 100 grams and milk has 140mg 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.
Milk 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 milk contain more calories in 100 grams?Date is high in calories and milk has 80% less calories than date - date has 277 calories in 100g and milk has 50 calories.
Does dates or milk have more carbohydrates?
By weight, date is high in carbohydrates and milk has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and milk has 4.8g of carbohydrates.
Does dates or milk contain more calcium?
Both dates and milk are high in calcium. Milk has 90% more calcium than date - date has 64mg of calcium in 100 grams and milk has 120mg of calcium.
Does dates or milk contain more potassium?
Date is a rich source of potassium and it has 400% more potassium than milk - date has 696mg of potassium in 100 grams and milk has 140mg of potassium.